How Much Protein in an Egg? A Detailed Look

Introduction

Eggs are a great source of high quality protein, which is important for building bones and muscle, as well as for your overall health.

How Much Protein Does One Egg Contain?

The average egg contains about 6–7 grams of protein.

• small egg (38 grams): 4.79 grams of protein
• medium egg (44 grams): 5.54 grams of protein
• large egg (50 grams): 6.3 grams of protein
• extra large egg (56 grams): 7.06 grams of protein
• jumbo egg (63 grams): 7.94 grams of protein

Protein Content of the Yolk and White

Now let’s look at the protein content of different parts of the egg.

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Protein in egg yolk

Egg yolks are where almost all the egg’s nutrients and fat are found.

However, in addition to these nutrients, the yolk also contains up to about half of the protein content of the egg.

In a large egg that contains about 6.3 grams of protein, 2.7 grams comes from the yolk.

Protein in egg white

Egg white is made up of roughly 88% water.

There are 150 different kinds of proteins in egg whites.

In 33 grams of raw egg white, there are 3.6 grams of protein.

Summary

Both egg yolks and egg whites contain protein, but egg whites contain slightly more.

Do Raw Eggs Have More Protein?

Whole eggs contain roughly the same amount of protein regardless of whether they’re consumed raw or are cooked.

A large, whole raw egg contains 6.3 grams of protein.

A large, whole hard boiled egg also contains 6.3 grams of protein.

A large, whole fried egg contains slightly less protein, at 6.26 grams.

It’s important to note that eating raw eggs carries some risk and can cause sickness from Salmonella bacteria.

Summary

A whole egg contains roughly the same amount of protein whether it’s raw, boiled, or fried. But be aware that eating raw eggs can cause sickness.

Other Health Benefits of Eggs

Eggs are among the healthiest and most nutritious foods you can eat.

They’re relatively low in calories, with one large raw egg containing only about 71 calories.

• iron
• folate
• vitamin B12
• vitamin A
• vitamin D
• vitamin E
• lutein and zeaxanthin
• selenium

Aside from their nutrient content, eggs have also been linked with numerous health benefits, including benefits related to weight loss and weight maintenance.

Eggs and Weight Loss

Eggs have been shown to promote feelings of fullness, which can help support eating in moderation.

This effect is especially noticeable when you eat eggs for breakfast.

Eating eggs for breakfast has been shown to result in less feelings of hunger when compared with eating cereal for breakfast.

Conclusion

Adding eggs to your diet can provide an instant boost of protein and nutrients, and at a relatively low cost. So why not give them a try? While there are many other sources of protein like tempeh, tofu, lentils, chickpeas, kidney beans, and black beans, eggs are a simple, convenient, and nutritious option to get in those essential amino acids.

FAQs

Q: How many grams of protein are in an egg?

A: The average egg contains approximately 6-7 grams of protein.

Q: Do egg whites and yolks contain protein?

A: Yes, both egg whites and yolks contain protein, but egg whites contain slightly more.

Q: Is it safe to eat raw eggs?

A: No, it’s not recommended to eat raw eggs, as they can cause sickness from Salmonella bacteria.

Q: Can eggs help with weight loss?

A: Yes, eggs are a weight-loss friendly option, as they promote feelings of fullness and can help with portion control.