How Much Protein in an Egg? Plus Foods With More

November 21, 2024

There’s no doubt that eggs are a great source of several important vitamins and minerals. They are also one of the best high-protein foods available, although how much protein in an egg can range based on its size and whether it contains both the white and the yolk.

Eggs have been associated with several health benefits, many of which are linked directly to their impressive protein content. However, there are plenty of other foods available that can supply the same amount of protein — if not more — in each and every serving.

Let’s take a closer look at how much protein in an egg there is, how much protein in an egg white there is and some other high-protein foods that you can easily add to your diet.

How much protein in an egg is there?

Protein is important for several aspects of health, including tissue repair, muscle growth, immune function and more.

So how much protein in an egg is there? The specific amount can vary based on several different factors, including the size of the egg, but each egg typically contains between five to eight grams of protein.

Here’s how much protein is found in several different sizes of eggs:

Small: 4.8 grams
Medium: 5.5 grams
Large: 6.3 grams
Extra large: 7 grams
Jumbo: 7.9 grams

For reference, most people need between 0.8–1.2 grams of protein per kilogram of body weight. This means that someone who is 150 pounds, or 68 kilograms, for example, should aim to get in between 54–82 grams of protein per day.

Egg white vs. egg yolk

The egg is made up of two parts: the egg white and the egg yolk, both of which offer a different set of nutrients.

How much protein in an egg white can vary from the amount of protein in an egg yolk, which is why it’s important to understand the difference when discussing the nutritional value of eggs.

Egg whites make up a bit more than half of the protein content of the entire egg, which is why egg protein powder supplements are typically made from the egg whites rather than the yolk.

While there are about 3.6 grams of protein in one egg white, boiled eggs containing both the white and yolk contain about 6.3 grams. Conversely, one large egg yolk contains 2.7 grams of protein.

Although egg whites are higher in protein, the majority of other nutrients found in the egg are actually found in the yolk. Egg yolks are higher in fat, selenium, phosphorus, vitamin B12, vitamin A, vitamin D, folate and riboflavin.

Of note, egg yolks are also higher in dietary cholesterol. While research shows that dietary cholesterol has little to no impact on blood cholesterol levels for most healthy adults, some people may be more sensitive to the effects of dietary cholesterol and need to be mindful of their intake.

Raw vs. cooked eggs

Many people wonder: Do raw eggs have more protein than cooked eggs?

According to the USDA, raw and cooked eggs both contain roughly the same amount of protein. In addition, raw eggs can leave you more exposed to issues like Salmonella, so it’s typically best to consume eggs cooked.

Health benefits

Thanks to their stellar nutrient profile, eggs have been linked to a number of powerful health benefits. In fact, research shows that adding eggs to your diet could promote skin health, increase weight loss, enhance brain function and more.

Some of the top benefits of eggs include:

Reduce risk of heart disease
May help prevent disease
Enhance eye health
Increase weight loss
Support liver function
Maintain brain health
Keep skin healthy, thanks in part to egg collagen

Foods that have more protein than an egg

1. Bone broth

Brimming with around 20 grams of protein per serving, bone broth is an awesome addition to a high-protein diet. Besides protein, this power-packed superfood is also loaded with collagen, glucosamine and chondroitin, all of which are important for optimizing joint health.

2. Wild-caught salmon

Salmon is a great source of protein and contains over 21 grams in a single three-ounce serving. Plus, it’s also bursting with omega-3 fatty acids, a heart-healthy type of fat that is important for heart health, brain function and fetal growth and development.

3. Chickpeas

One cup of chickpeas contains over twice the amount of protein in a large egg, with 14.5 grams crammed into each cup. Not only that, but chickpeas also provide a host of other important micronutrients, including manganese, folate, iron, phosphorus and copper.

4. Chicken

As one of the most popular protein foods available, chicken is a dietary staple for many households around the globe. While the exact amount of how much protein in chicken there is can depend on the cut and cooking method, three ounces of cooked chicken breast contains about 26 grams of protein.

Chicken also contains a good amount of niacin, selenium, vitamin B6 and phosphorus in each serving.

5. Tempeh

This fermented soy product is a great source of plant-based protein, with more than 15 grams in each three-ounce serving. Tempeh is also high in gut-boosting prebiotics and an assortment of nutrients, including manganese, phosphorus and riboflavin.

6. Quinoa

Quinoa is one of the few plant-based ingredients that is considered a complete protein, meaning that it contains all nine of the essential amino acids that your body needs.

Cooked quinoa also provides over 8 grams of protein in each cup, along with plenty of fiber, magnesium, phosphorous and folate.

7. Cottage cheese

Versatile, flavorful and delicious, adding cottage cheese to your diet is an easy way to bump up your intake of protein. Each cup contains 25 to 28 grams of protein, putting it right on par with other protein foods like chicken and fish.

It’s also a good source of calcium, phosphorus and vitamin B12, as well as many other important vitamins and minerals.

8. Greek yogurt

Greek yogurt is thick, creamy and full of essential nutrients, with a whopping 11 grams or more of protein (up to 20, in fact) and plenty of calcium, potassium and vitamin B12 packed into each serving.

Be sure to opt for unsweetened Greek yogurt whenever possible, and mix in your choice of fruits and natural sweeteners to help ramp up the flavor.

9. Lentils

Closely related to other legumes, such as beans and peas, lentils are highly nutritious and rich in protein. One cup of cooked lentils contains 18 grams of protein, plus tons of fiber, folate, manganese, iron and phosphorus.

Lentils are also inexpensive, versatile and easy to include in a variety of different dishes and recipes.

10. Nutritional yeast

Nutritional yeast is popular among vegans and vegetarians, thanks to both its signature cheesy flavor and stellar nutrient profile.

Two tablespoons offer five to eight grams of protein, and nutritional yeast is also a great source of several other valuable nutrients, including B vitamins like vitamin B12, thiamine, riboflavin and vitamin B6.

11. Grass-fed beef

Beef, and grass-fed beef in particular, is incredibly nutrient-dense. Although the exact amount of protein can vary based on the cut of the meat, a three-ounce serving of cooked beef can provide around 23 grams of protein or more.

Each serving of beef is also high in zinc, selenium and vitamin B12.

Other foods that can have more protein than en egg include:

tofu
kidney beans
black beans
almonds
cheddar cheese
peanut butter
sprouted grain bread
pumpkin seeds
kefir
oats
buckwheat
hemp seeds
milk

Final thoughts

How much protein in an egg can vary based on several different factors, including the size of the egg.
Additionally, how much protein in an egg white vs. an egg yolk can also vary. While egg whites are higher in protein, egg yolks typically contain a broader array of important micronutrients.
Eggs have been linked to several health benefits, including enhanced eye health, better brain function, increased weight loss and more.
However, there are several foods that contain more protein than eggs, including bone broth, wild-caught salmon, chickpeas, chicken and tempeh, along with many others.
Enjoy eggs alongside a variety of other high-protein foods as part of a healthy, well-rounded diet.