What is the Protein Content of an Egg?

Eggs are healthy, but plenty of people don’t know this. They also contain high-quality Proteins.

It is vital to get enough Protein for building muscles and bones, as well as maintaining good health.

Eggs are a good source of high-quality protein, containing all nine essential amino acids.

How Many Grams Protein in an Egg?

Although egg whites often give all the credit for egg protein, they are not the only Source. Egg yolks obtain a particular amount of Protein.

Extra-large eggs with 7 grams of Protein will have the yolk and white split in this manner:

  • Egg White: 4g of Protein
  • Egg Yolk: 3g of Protein

The bottom line is that if you want all the protein benefits from one egg, you will need to eat the whole egg, the yolk, and the white. For example, you would get 4 grams of Protein if you ate just one white egg, as opposed to 7 grams from an extra-large egg.

What Makes Protein so Good?

Every person requires Protein to keep their bodies strong and healthy. Protein is vital for the growth and repair of all cells and tissues within our bodies. Even in adults, Protein is being degraded and rebuilt every day. Protein plays an essential role in many vital processes at the cellular level. It helps regulate metabolism and other critical systems like immune function. The body can also use Protein to produce energy.

Plenty of factors affect the amount and quality of Protein needed, including gender, age, and body mass. However, an average adult needs between 50-60 grams of Protein per day.

Are Raw Eggs More Protein-Rich?

Whole eggs contain approximately the same amount of Protein, no matter how they cook.

For example, a large whole egg has 6.3 grams of Protein.

Large, hard-boiled eggs contain 6.3g of Protein.

Large, whole-fried eggs contain slightly less Protein at 6.26g.

Raw eggs often can not be suitable for your health. It can lead to illness from Salmonella bacteria.

Which Foods Are More Protein-Rich Than Eggs?

Egg protein can use in many ways, but it isn’t the only way to increase muscle mass or reduce fat. There are many superfoods, some of which are not well-known and some that provide even more Protein than eggs.

The following 26 high-protein foods are more protein-rich than eggs in single-serving portions.

Hemp Hearts

Protein: 6.3 grams

Hemp hearts have a lower calorie count and more Protein per tablespoon than the more well-known chia seeds. In addition, every seed pack with alpha-linoleic, an omega-3, is good for your heart. Research suggests hemp seeds may help combat obesity, heart disease, and metabolic syndrome. This is likely due to their high fibre content and omega-3s. They can be eaten straight out of the bag or sprinkled on salads, oatmeal, and post-workout smoothies.

Edamame Beans

Protein: 6.6 grams

These steamed soybeans are an excellent snack for your gym bag. They are one of the few sources of complete plant-based Protein. They are rich in all essential amino acids and the branched-chain amino acids that aid muscle development. They also contain magnesium, necessary for energy production, carb metabolism, and lean muscle construction. Get more value for your dollar by using tempeh. This Indonesian product is made from fermented soybeans and packs 21 grams of Protein per half-cup.

Mung Beans

Protein (cooked): 7 grams

These beans consume in Asia. They have a tender texture and sweet, nutty flavour. They are high in potassium, iron, and fiber, so if their protein content of 24 percent per gram didn’t wow you, perhaps the fact that they are high in vitamin C (which is a staggering 24 percent per gram!) did. Unlike other legumes, mung beans also retain their high levels of vitamin C. Add boiled mung bean to your salads to enhance flavour and reduce sodium.


Protein (cooked): 7.3 grams

These tiny beige balls are a great weight-loss superfood. Chickpeas are high in nutrients and soluble fibers that protect the gut. They can also boost your feelings of satisfaction by releasing a hormone called cholecystokinin, which suppresses appetite. You don’t have to stick to hummus; these surprising chickpeas ways will help you lose weight.

Black Beans

Protein (cooked): 7.3 grams

While all beans are suitable for the heart, black beans can also increase your brainpower. Black beans are rich in anthocyanins which antioxidant compounds prove to reduce cell-damaging free radicals and improve brain function. The same half-cup will provide equal amounts of both soluble and insoluble fibre. Make a breakfast burrito with black beans or a dip using hummus-like ingredients. These pulses are an excellent source of resistant starch.

Kidney Beans

Protein (cooked): 7.6 grams

Although you might have heard beans are a good source of fibre, you might not know how kidney beans can meet that expectation. These red beans provide 14 grams of fibre and more than three cups of oatmeal. Because of their unique resistance-starch fibres, these pulses are a tremendous blood-sugar management pill. In addition, these prevent spikes in blood sugar because they have a low-glycemic carbohydrate, which contains spikes in blood sugar. Recent research found that people with diabetes who consumed one cup of beans daily for three months had better results in their fasting blood sugar, cholesterol, weight, and body fat than those who drank one cup of whole-wheat products.

Other Health Benefits of Eggs

Eggs are one of the most nutritious and healthy foods people can eat. They are low in calories. For example, one sizeable raw egg contains only about 71 calories.

They are low in calories but provide almost all the nutrients you need.

One of these nutrients, choline, is. Choline is vital for many body processes, including metabolism and brain development.

Eggs also contain vitamins and minerals.

  • Iron
  • vitamin A
  • Vitamin D
  • vitamin E
  • folate
  • vitamin B12
  • Zeaxanthin and lutein
  • Selenium

Eggs have associated with many health benefits beyond their nutritional content. 

Eggs can also help to decrease the risk of stroke and cardiovascular disease.

Eggs Help to Loss Weight

The health benefits of eggs include increased feelings of fullness. This effect is particularly noticeable when you eat eggs at breakfast. In addition, eating eggs for breakfast is shown to reduce hunger feelings more than eating cereal.

Eggs are an affordable food option that is easy to prepare.

The Bottom Line

A normal-sized egg has about 6-6 grams of Protein.

Protein finds in both the yolk and white of an egg.

Eggs contain unique protein content, which is low in calories and high in nutrients, and if you’re trying to lose weight, they significantly help with weight loss.


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