How Much Protein Does an Egg Contain?
Between the chicken and the egg, there’s one area where we know for sure which one comes first: protein. But while poultry meat outpaces its unfertilized offspring for protein content, don’t discount eggs as a source, too. Eggs are one of the best dietary sources of high-quality protein.
“Eggs are a great example of high-quality protein, as they contain all of the essential amino acids and are also a good source of many vitamins, minerals, healthy fats, and antioxidants,” says Danielle Sanders, MPH, RDN.
These little orbs can provide plenty of muscle-building macro at breakfast, lunch, or dinner. So, how much protein is in an egg, and does it vary by size, type of hen, or white versus yolk? We’re cracking open the details below.
The average large chicken egg—most frequently sold in U.S. grocery stores and standard in most recipes—contains 6 to 7 grams of protein. This makes it officially a “good source” of protein, providing about 12% of the Daily Value (or 50 grams).
As you may have noticed while shopping, eggs come in different sizes. The USDA assigns egg sizes by weight, designating them as small, medium, large, extra-large, and jumbo. There’s even the adorably named—but infrequently used—peewee egg. Each size contains slightly different amounts of protein.
“While the chicken feed may affect the nutrient content of the egg, it doesn’t affect the protein level,” says Laura M. Ali, MS, RDN, a culinary nutritionist based in Pittsburgh. “Research has shown chickens fed higher protein levels produce more eggs, but not higher-protein eggs.”
Protein is divided relatively evenly between an egg’s yolk and its white. The yolk of a large egg contains 2.75 grams of protein, while its white has 3.6 grams.
To boost protein in recipes, you can always focus on whites. Save the yolks for another purpose like making cakes or custards.
Ready to dig into the protein-rich benefits of eggs—but want something a little more exciting than a scramble? Let these ten ideas whisk you away.
