How much protein is in an egg? A complete nutritional breakdown (by size, yolk vs white)

Eggs were once viewed with caution because of their cholesterol content. As nutrition science has advanced, their true value has become clear: they’re one of the most efficient, high-quality protein sources you can get.¹

Egg protein has one of the highest quality protein scores you can get, is rich in essential amino acids like leucine, and has been linked to better muscle health, appetite control, and even protection against malnutrition and age-related muscle loss.¹

If you’ve ever typed “protein per egg” or “how many g of protein in an egg” into a search bar, this guide is for you.

The quick answer: egg protein content by size

Protein varies slightly by egg size, but the pattern is consistent. For simplicity, here are average values:²

Most nutrition labels and apps use a large egg as the standard, so when you’re calculating “how many eggs is 30 grams of protein”, you’re usually working with that 6.4-7.5g figure.

Complete protein: why eggs are superior for muscle and health

What’s important isn’t just how much protein is in an egg. It’s how good that protein is, how your body uses it, and what that means for muscle, weight, and long-term health.

Eggs contain all 9 essential amino acids

Eggs are a complete protein, which means they contain all nine essential amino acids your body can’t make on its own. They’re also particularly rich in leucine, the amino acid most strongly linked to switching on muscle protein synthesis.¹

That matters because:

• Muscle helps control blood sugar and insulin sensitivity

• More muscle means better strength, mobility, and metabolic health

• Preserving muscle becomes harder as you age

Egg protein has been used in research to support growth in children, protect against protein malnutrition, and help prevent certain conditions. It’s also been shown to help counter age-related muscle loss (sarcopenia) when combined with enough total protein and resistance exercise.¹

The biological value of egg protein

Not all protein is used equally well by the body. Egg protein consistently scores at the top end in measures like:

• Digestibility: around 97% of egg protein is absorbed.¹

• Protein quality: amino acid profile is close to ideal for human needs.¹

• PDCAAS (protein digestibility-corrected amino acid score): eggs reach the maximum score used in many systems.³

In practical terms, that means gram for gram, protein per egg “goes further” than many plant proteins. Animal studies suggest egg protein can stimulate muscle growth more effectively than some plant or even dairy proteins, and may support better body composition (more lean mass, less fat) over time.

The yolk vs the white: where the protein (and nutrients) live

People often ask “which part of the egg has the most protein?” The answer is slightly nuanced.

Protein in egg whites

The egg white contains the majority of the protein in a large egg.

It also contains specialised proteins with biological roles, including:

• Ovotransferrin, which can bind iron and has antimicrobial and potential blood pressure-lowering properties.⁴

• Lysozyme, which can break down bacterial cell walls.⁵

• Other peptides that have been studied for anti-infective and anti-inflammatory effects.¹

Whites are almost pure protein with very few calories, which is why they’re popular with athletes and bodybuilders trying to push protein up without adding much fat.

Protein in egg yolks

The yolk carries the remaining third or so of protein among other key nutrients. The yolk also contains:⁶

• Vitamin D, B12, A, and choline

• Essential fatty acids and phospholipids

• Antioxidants like lutein and zeaxanthin

• Peptides that may have anti-cancer, anti-inflammatory, and blood-pressure-lowering effects

Research comparing whole eggs to egg whites after resistance training shows that whole eggs may stimulate muscle protein synthesis more effectively, even when the total protein is matched. The likely reason is that the extra lipids, micronutrients, and bioactive compounds in the yolk support the muscle-building response.⁷

If your goal is overall health, muscle support, and long-term resilience, eating the whole egg is more powerful than egg whites alone.

Planning your protein: eggs and your daily health goals

Knowing the exact protein per egg is useful when you start planning meals around specific targets.

How many eggs to hit a target protein count?

Using a large egg at ~7.5g protein:

• 20g of protein ≈ 3 large eggs

• 30g of protein ≈ 4 large eggs

• 50g of protein ≈ 7 large eggs

You don’t need to only use eggs to get there. A more realistic (and enjoyable) approach is to let eggs form the backbone of a meal and build around them:

• 2–3 eggs

• Greek yoghurt or cottage cheese on the side

• Wholegrain toast or oats

• Some fruit or vegetables

This makes it easier to reach that “sweet spot” for muscle protein synthesis at each main meal without over-relying on one food.

Pairing eggs for maximum muscle gain

After training, your muscles benefit from:⁸

• High-quality protein (for repair and growth)

• Carbohydrates (to replenish glycogen and support recovery)

A simple, effective post-workout meal:

• 3 scrambled or poached eggs

• A portion of wholegrain bread, rice, or potatoes

• A piece of fruit for antioxidants

In both animal and human research, egg-based protein has been shown to stimulate muscle protein synthesis and improve strength when combined with resistance training and enough total daily protein.¹

Egg protein for weight management

Eggs are powerful tools for weight loss and appetite control. Studies have shown that egg-based breakfasts can:⁹

• Reduce hunger compared with higher-carb options

• Lower levels of ghrelin (the “hunger hormone”)

• Cut calorie intake at the next meal and across the rest of the day

• Support greater reductions in weight, waist circumference, and body fat in structured weight-loss plans

For older adults with “sarcopenic obesity” (low muscle, high fat), eggs can also be useful as they help increase protein density without adding excessive calories, which supports fat loss while protecting muscle.

Debunking egg myths: cholesterol, cooking, and digestion

Eggs have been controversial for years, mainly due to their cholesterol content. The science now looks very different from old headlines.

The cholesterol myth: why modern science says eggs are safe

Dietary cholesterol from foods like eggs has much less impact on blood cholesterol than we once believed. For most healthy people, eating eggs doesn’t significantly increase heart disease risk.¹⁰

At the same time, eggs bring a lot to the table:

• High-quality protein

• Vitamins and minerals

• Antioxidants and bioactive peptides

• Potential benefits for blood pressure, inflammation, and metabolic health

If you have existing cardiovascular disease, diabetes, or very high cholesterol, you should still follow your clinician’s guidance. But for the average person, eggs can be part of a heart-conscious diet, especially when they replace ultra-processed or refined options.

Does the cooking method change the protein?

Cooking doesn’t reduce the protein per egg, but it does change how your body uses it, in a good way.¹¹

• Raw egg protein is less digestible

• Cooking unfolds the protein structure, making it easier to absorb

• Raw eggs also carry a higher risk of food-borne illness

Boiled, poached, scrambled, or lightly fried eggs all give you the same total protein. The key differences come from what you cook them with (oil, butter, processed meats) rather than the egg itself.

The numan take

Eggs offer around 7g of highly digestible, complete protein that supports muscle, satiety, healthy ageing, and even immune and metabolic health. Whole eggs deliver the greatest benefits, and their mix of high-quality protein and modest calories makes them an easy, low-cost foundation for many goals, from weight loss to muscle maintenance.

References

1. Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients. 2022;14(14):2904.

2. Protein in egg. Egginfo.co.uk. [accessed 27 Nov 2025] Available from: https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information/protein

3. Marinangeli CPF, House JD. Potential impact of the digestible indispensable amino acid score as a measure of protein quality on dietary regulations and health. Nutr Rev. 2017;75(8):658–67. 

4. Legros J, Jan S, Bonnassie S, Gautier M, Croguennec T, Pezennec S, et al. The role of ovotransferrin in egg-white antimicrobial activity: A review. Foods. 2021;10(4):823

5. EFSA Panel on Food Contact Materials, Enzymes and Processing Aids (CEP), Lambré C, Barat Baviera JM, Bolognesi C, Cocconcelli PS, Crebelli R, et al. Safety evaluation of the food enzyme lysozyme from hens’ eggs. EFSA J. 2023;21(3):e07916.

6. Réhault-Godbert S, Guyot N, Nys Y. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. Nutrients. 2019;11(3):684.

7. van Vliet S, Shy EL, Abou Sawan S, Beals JW, West DW, Skinner SK, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017;106(6):1401–12.

8. Margolis LM, Allen JT, Hatch-McChesney A, Pasiakos SM. Coingestion of carbohydrate and protein on muscle glycogen synthesis after exercise: A meta-analysis: A meta-analysis. Med Sci Sports Exerc. 2021;53(2):384–93.

9. B Keogh J, M Clifton P. Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-A crossover study. Int J Environ Res Public Health. 2020;17(15):5583. 

10. Drouin-Chartier J-P, Chen S, Li Y, Schwab AL, Stampfer MJ, Sacks FM, et al. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. BMJ. 2020;368:m513.

11. Hernández-Olivas E, Muñoz-Pina S, Andrés A, Heredia A. Impact of cooking preparation on in vitro digestion of eggs simulating some gastrointestinal alterations in elders. J Agric Food Chem. 2021;69(15):4402–11.