How much protein in an egg?

In this article I am going to answer the question on how much protein in an egg.

I love eggs, and I eat a lot of them. In fact, I eat about 4 eggs every single day, for breakfast.

Last month I wrote an article about how much protein per day and I started wondering exactly how much protein I am getting from all those eggs I eat.

So, how much protein in an egg?
A picture of How Much Protein In An Egg
The short answer:

  • A small egg contains 5 grams.
  • A large egg contains 6 grams.
  • A jumbo egg (the biggest) contains 8 grams.

Proceed for the longer, more detailed answer.

How many grams of protein in an egg?

In this article, I get all of the macronutrient info from NutritionData which is a great resource on nutrient amounts in all sorts of foods.

The protein in eggs is of a very high quality. It contains all the essential amino acids in the correct proportions to ensure that the body can use them to build its own proteins.

Eggs are also rich in all sorts of nutrients, so when wondering how many grams of protein in an egg, we should not forget that they are a powerhouse of vitamins, minerals and healthy fats.

Eggs are pretty rich in cholesterol and saturated fat, but that doesn’t matter because they do not increase chances of heart disease like previously thought. In fact, eggs are one of the healthiest foods you can eat.

There are several different methods to categorize eggs based on their sizes, and a common approach involves labeling them at a scale of small -> medium -> large -> extra large -> jumbo.

How much protein in an egg, based on size?

  • Small Egg (38g): 5 grams of protein, 4 grams of fat, 54 calories
  • Medium Egg (44g): 6 grams of protein, 4 grams of fat, 63 calories
  • Large Egg (50g): 6 grams of protein, 5 grams of fat, 71 calories
  • Extra-Large Egg (56g): 7 grams of protein, 6 grams of fat, 80 calories
  • Jumbo Egg (63g): 8 grams of protein, 6 grams of fat, 90 calories

If you’re wondering how much protein in the white vs. yolk, then the yolk of a large egg contains about 2,7 grams of protein while the white contains about 3,6 grams.

Conclusion

By now it should be clear exactly how much protein in an egg.

I’d like to mention that it is better to eat Omega-3 enriched eggs, because they have a much more favorable Omega-6:Omega-3 ratio than conventionally raised eggs, but this ratio is generally way too high in the western diet.

17 Comments

  1. Excellent article I love eggs too maybe too much ..I can’t understand why people just want to eat the egg whites only?
    Raymond

  2. I suppose it’s because of the cholesterol, nutritionists have recommended a maximum of 2 eggs a week for this reason, but as most people know today cholesterol in food doesn’t affect blood cholesterol.

    A job well done for them, making people fear one of the must nutritious foods on the planet :/

  3. If saturated fats are healthy in your opinion, then why does a country do this:

    http://www.bbc.co.uk/news/world-europe-15137948

    Explain this…

  4. Joske, misinformation is my best bet. It is a fact that many nutrition authorities are biased towards a less animal food, more plant based way of eating. There is such a thing called “nutritional policy”, which is based on politics rather than sound science.

    http://www.ncbi.nlm.nih.gov/pubmed/20888548 <- A good summary of the facts.

    There have been tons of large studies demonstrating that there is no harm in saturated fats whatsoever, in my opinion the evidence would have to be pretty strong in order to justify a tax such as this one.

    To quote the article you linked to:

    “However, some scientists think saturated fat may be the wrong target.

    They say salt, sugar and refined carbohydrates are more detrimental to health and should be tackled instead.”

    Personally I think it would be reasonable to tax pizza, donuts and other foods high in fat, refined carbs and salt. Not because of the fat content, but because of the sugar, refined carbs and the fact that these foods can lead to overeating.

    Fat, or saturated fat, such as that found in butter and cream, should not be taxed because these aren’t unhealthy foods.

    • Christopher Alexander says:

      Kris,

      Just stumbled on this site trying to remember what my breakfast is doing for me protein wise. Just wanted to say that is a classy and very well thought out response.

  5. Kris,

    I eat large Omega-3 eggs regularly. When I have even a couple for breakfast with some spinach, this usually fills me up for several hours.

    Alykhan

  6. That’s right!

    and the smartest fat around. Some experts say you should cycle your proteins and not have eggs every day, but I do and it’s not a problem at all whatsoever. They’re one of the greatest all natural sources of high quality protein and smart fats you’ll find anywhere in nature.

    I also prefer Omega 3 eggs (always free range/organic eggs as a matter of course) but I believe any free range eggs are great.

    They do not raise cholesterol at all, at least not the LDL, if any then the HDL which is great for health and higher Testosterone levels by the way.

    Thanks,

    Mark

  7. How much protein do I need? I am 26 years old and do hard workouts regularly for body building.

    • The dude from Twilight/Immortals (Kellan Lutz, I think) claims he ate 16 (yes, that’s SIXTEEN) eggs every morning and put on lots of muscle when he was training for the Immortals gig.

      I like eggs, but I don’t think I could choke down that many in the morning. Although if I had Lutz’s lucrative contract, I suppose I could force myself.

  8. Brandon says:

    Purchasing/consuming omega 3 6 9 eggs is in fact a waste of money and a very low quality and unreliable manner in which to obtain these types of fat. The chickens are thrown a small amount of flax to subsidize their diet. The amount of flax the birds receive is not regulated nor monitored. Further the manner in which a chicken assimilates the flax seed is neither efficient nor effective, coupled with the small amounts of flax that are being fed results in an egg not at all different from a regular egg. Once these “omega” eggs reach our bodies there is little if any good on the way of omega fatty acids doing any of us any good. This is purely a marketing strategy to over charge for eggs. If one is serious about introducing the omegas into one’s diet cold water fish fat and crushed flax or flax seed oil are the most direct, efficient, assured, economical and honest way in which to consume these fats hands down.

  9. Great stuff more to come I hope.

  10. Hi Kris,

    So what do you think you weekly egg count is at?

    Great Blog
    – kelly

  11. Hey thanks Kris, good source of info as always! Good to know how much protein you have in the egg white vs the yolk, especially when you separate them to cut calories…

    Mark

  12. Hey Kris,

    I absolutely love eggs!

    They’re so versatile, easy to cook, quick absorbing, and delicious.

    You can add eggs to any meal, day or night, especially important if your looking to fulfill your daily protein requirements.

  13. Alex Eats Flaxseed says:

    Hi, Kris, good post as it’s a question many people often ask, many people seem to forget egg yolk contains cholesterol and there in fact many other ways to get the same amount of protein in a more health approach.

    Alex

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