How Much Protein Is in an Average-Sized Egg? (2024)

Eggs are a great source of protein, which is important for building strong muscles and bones and staying healthy. No matter how you enjoy your eggs, each whole egg provides about 7 grams (g) of protein. This makes eggs a simple way to add protein to your diet.

Most people need about 46 to 56 g of protein daily, which varies based on age, weight, and activity level. For example, females might need about 46 g, while males may need more. You would need to eat seven to nine large eggs a day to meet that goal just by eating eggs.

Other protein sources include chicken, fish, beans, nuts, and dairy products. It's important to balance your meals with a variety of protein sources, especially if you have to follow a special diet due to your personal health history.

How Much Protein Is in Different-Sized Eggs?

Commercially available eggs can range from peewee to jumbo, and their size is determined by their weight. The size of an egg determines its protein content.

A large egg, which is the most commonly sold, usuallyprovides 6 to 7 g of protein. Smaller eggs contain less protein, around 3 to 4 g, since they weigh less. Extra large or jumbo eggs can have 7 to 8 g of protein. Although the difference in protein content may seem small, it can add up if you are eating multiple eggs.

The average protein content per egg size is:

• Peewee: 3 g protein
• Small: 5 g protein
• Medium: 6 g protein
• Large: 6 g protein
• Extra large: 7 g protein
• Jumbo: 8 g protein

Egg Yolk vs. Egg White

Eggs have two parts: the yolk and the white. The white contains most of the protein. In a large egg, the white alone contains about 3.7 g of protein. Egg whites are often a good choice when looking to add protein without adding a lot of calories or fat.

The egg yolk also contains protein, about 2.7 g in a large egg. It also contains other important nutrients such as healthy fats, vitamins A, D, E, and B12, and minerals like iron and zinc.

The yolk has more calories and fat than the white but it alsoprovides important nutrients. Eating both the yolk and the white can offer a well-rounded food to a diet.

Do Raw Eggs Contain More Protein?

The amount of protein in an egg does not change based upon the way it’s cooked, but the cooking method may change how the body is able to absorb the protein. Here’s a comparison of a large chicken egg cooked in different ways:

• Raw egg: Studies have shown that while levels of protein may initially be higher after eating raw eggs, there is no significant difference in how much protein is absorbed between cooked and raw eggs.
• Boiled egg: Boiling an egg does not change its protein content, but the heat can alter how the body digests the protein, making it easier for the body to absorb, especially forolder people.
• Fried egg: Frying an egg does not reduce the protein content either. However, if oil or butter is used, frying may add extra calories and fats. Similar to boiled eggs, frying makes the proteins more digestible compared to raw eggs.

Egg Nutrition Facts

A large, whole egg has the following nutrition:

• Calories: 72
• Fat: 5 g
• Carbohydrates: Less than 1 g
• Fiber: Less than 1 g
• Calcium: 24 milligrams (mg)
• Iron: 0.8 mg
• Magnesium: 5.7 mg
• Potassium: 66 mg
• Sodium: 65 mg

Are Eggs Good for Weight Loss?

Eggs can be a great addition to a weight loss plan as they offer a good balance of protein without a lot of calories. Along with its 6 g of protein, a large egg has about 70 calories.

Protein can help with weight loss by helping you feel full longer, as it can take the body longer to digest protein than other macronutrients. This can reduce the overall amount of food you eat throughout the day.

How Many Eggs Should You Eat per Day?

​​The number of eggs you should eat each day depends on your individual health goals and dietary needs. The American Heart Association says eating one to two eggs daily can be part of a heart-healthy diet for most healthy adults.

However, some people with heart disease or high cholesterol may need to discuss their particular details with their healthcare provider.

Recommended Daily Protein Intake

Protein is an important part of a healthy diet. The amount of protein you need each day depends on factors like age, sex, weight, and activity level. For the average adult, a common recommendation is to consume 0.8 g of protein per kilogram of body weight. However, this can vary based on individual needs, such as if you’re looking to build muscle.

Here’s a general guide to daily protein intake from the USDA Dietary Guidelines for Americans 2020–2025: