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How Much Protein Is in an Egg?
Eggs are a go-to protein source for good reason — they're inexpensive, versatile, and pack a favorable ratio of protein to calories.
Protein per egg
A large egg contains roughly 6-7 grams of protein for about 70-80 calories, making it one of the more calorie-efficient whole-food protein sources available.
Where the protein actually is
Contrary to the assumption that egg whites are 'the protein part,' the yolk actually contains a meaningful portion too — roughly 40% of an egg's total protein comes from the yolk, along with most of its vitamins, choline, and healthy fats.
Other nutrients in eggs
Beyond protein, eggs provide vitamin D, B12, choline (important for brain and liver health), and lutein and zeaxanthin, which support eye health — nutrients that are lost if only the whites are eaten.
How eggs compare to other protein sources
Eggs are a complete protein (containing all nine essential amino acids) and are among the most efficient whole foods per calorie, comparable to chicken breast in protein quality, though lower in total protein per serving due to their smaller size.
Practical ways to hit protein targets with eggs
Three whole eggs provide roughly 18-21 grams of protein for under 250 calories — combining a couple of whole eggs with a few extra egg whites is a common way to boost protein further without adding too many additional calories from fat.
Put it into practice
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See how much protein you need per day for your goals.
Frequently Asked Questions
Not necessarily — egg whites have less fat and fewer calories, but whole eggs provide more nutrients overall. For most people without a specific medical reason to limit dietary cholesterol, whole eggs fit well into a healthy diet.
Medical disclaimer
This article is for general informational and educational purposes only and isn’t a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your specific health situation.
