How much protein is in one egg? (2024)

Eggs are a reliable breakfast staple, loved by many across the world. There are countless ways to prepare meals that feature eggs, so clearly they are not just for breakfast. Not just versatile and delicious, eggs are also hailed as a nutritional powerhouse and for good reason! They are packed with essential nutrients that can be a part of all healthy diets. One key component that makes it a superfood is the amount of protein in it. But have you wondered how much protein is in one egg? Let’s find out.

Why is protein important for your health?

Protein is a type of amino acid, which is a complex molecule that is essential for many biological processes, including tissue growth and repair, supporting your immune system and speeding up chemical reactions. According to the American Journal of Clinical Nutrition, protein helps promote metabolic reactions that help in the smooth functioning of bodily functions. Protein is also an essential micronutrient that helps you lose weight, strengthen bones, and promote heart health.

Also Read: 7 protein-rich foods to include in your diet

How much protein is in one egg?

Besides the amount, the quality of the protein in eggs is very high. “Eggs contain a biological value of 100 and the protein is very easily digested and readily made use of by the body. Eggs form a standard against which the protein quality of other foods is estimated. This makes eggs a very valuable source of protein for vegetarians, in that they are an effective and easily accessible source of essential amino acids that would otherwise be hard to get without meat,” says Nutritionist Dr Rohini Patil.

According to the U.S. Department of Agriculture (USDA), the protein content in eggs depends on the size of the egg. Here’s a breakdown of how much protein is in different eggs.

• A small egg of 38 grams contains about 4.9 grams of protein.
• 44 grams of one medium egg contains about 5.5 grams of protein.
• Large egg of 50 grams contain 6.3 grams of protein.
• 56 grams of an extra-large egg contains 7 grams of protein.
• 63 grams of a jumbo egg contains about 7.9 grams of protein.

Protein in egg yolk and egg white

Eggs primarily consist of two parts: yolk and white. Egg yolks are believed to be the sole bearer of most of its nutrients and fats, so they basically contain half of the protein content in the egg. As per the USDA, there is about 2.7 grams of protein in the yolk of a large egg weighing 63 grams.

Did you know egg white is made of 88 percent of water? Another interesting thing about egg whites is that they contain about 150 different kinds of proteins, as per a study published in the journal Nutrients. According to USDA, one raw egg white weighing 33 grams contains about 3.6 grams of protein.

This high protein content makes eggs a great food choice for anyone seeking to boost their protein intake. What’s more, unlike many other sources of protein, the protein in eggs is complete, containing all nine essential amino acids that cannot be made by the body on its own. These amino acids help rebuild and repair muscles, boost immune function, and help in the growth and development of an individual, adds the nutritionist.

Also Read: Do eggs for weight loss really work?

Raw eggs or cooked eggs: Which one contains more protein?

Good news – You will get the same amount of protein whether you eat raw or cooked eggs. Here’s an example of the equal amount of protein you get from different types of eggs:

• Protein in raw egg: 6.3 grams
• Protein in hard-boiled egg: 6.3 grams
• Protein in whole fried egg: 6.26 grams

While there are several other ways to eat eggs, you get approximately the same amount of protein from each type of egg.

How to add eggs to your diet?

A versatile and delicious food, eggs can be used in many different ways. Whether you like them boiled, scrambled, poached, or in the form of an omelette, they are a simple and quick way to increase your protein intake. Eggs can be added to salads, sandwiches, and even baked items in some recipes to boost the protein levels of these dishes, says the expert.