Between the chicken and the egg, there’s one area where we know for sure which one comes first: protein. But while poultry meat outpaces its unfertilized offspring for protein content, don’t discount eggs as a source, too. Eggs are one of the best dietary sources of high-quality protein.

“Eggs are a great example of high-quality protein, as they contain all of the essential amino acids and are also a good source of many vitamins, minerals, healthy fats, and antioxidants,” says Danielle Sanders, MPH, RDN.

These little orbs can provide plenty of muscle-building macro at breakfast, lunch, or dinner. So, how much protein is in an egg, and does it vary by size, type of hen, or white versus yolk? We’re cracking open the details below.   

How Much Protein Is in an Egg?

The average large chicken egg—most frequently sold in U.S. grocery stores and standard in most recipes—contains 6 to 7 grams of protein. This makes it officially a “good source” of protein, providing about 12% of the Daily Value (or 50 grams). 

TL;DR: an average (large-sized) egg contains 6 to 7 grams of protein.

As you may have noticed while shopping, eggs come in different sizes. The USDA assigns egg sizes by weight, designating them as small, medium, large, extra-large, and jumbo. There’s even the adorably named—but infrequently used—peewee egg. Each size contains slightly different amounts of protein.

“While the chicken feed may affect the nutrient content of the egg, it doesn’t affect the protein level,” says Laura M. Ali, MS, RDN, a culinary nutritionist based in Pittsburgh. “Research has shown chickens fed higher protein levels produce more eggs, but not higher-protein eggs.” 

Protein in Eggs by Size

Here’s what you can expect for protein in each size of egg:

  • Small: A small egg, which weighs at least 18 ounces, contains 5 grams of protein. 
  • Medium: Medium eggs measure at least 21 ounces and supply 6 grams of protein.
  • Large: This most common size of egg weighs at least 24 ounces and has just over 6 grams of protein. 
  • Extra Large: Weighing at least 27 ounces, extra large eggs have 7 grams of protein. 
  • Jumbo: At 30 ounces, jumbo eggs are the largest, with 8 grams of protein. 

Protein in Egg Yolk vs. White

Protein is divided relatively evenly between an egg’s yolk and its white. The yolk of a large egg contains 2.75 grams of protein, while its white has 3.6 grams.

To boost protein in recipes, you can always focus on whites. Save the yolks for another purpose like making cakes or custards. 

10 Ways to Enjoy Eggs

Ready to dig into the protein-rich benefits of eggs—but want something a little more exciting than a scramble? Let these ten ideas whisk you away. 

  • Shakshuka: For a savory and satisfying one-dish meal, Sanders suggests shakshuka. In this North African recipe, poached eggs are simmered in a tomato sauce flavored with onion, peppers, garlic, and spices like cumin and cayenne pepper. Try this easy, authentic version from The Mediterranean Dish. 
  • Baked Egg Muffins: If you’re craving a simple, high-protein egg breakfast, look no further than your muffin tin. “Baked egg muffins can be filled with vegetables like chopped spinach or kale, tomatoes, peppers, and onions for a healthy veggie-filled breakfast or snack,” says Ali. “You can make these ahead and freeze them. Quickly reheat them in the microwave and go!” 
  • Egg-Topped Hash: sauté in olive oil—like sweet potatoes, onions, or squash—add a can of drained beans or other protein, and top with poached or over-medium eggs. 
  • Egg-Fried Rice: Forget the takeout version—you can easily make fried rice at home—and make it healthier. In a large sauté pan, cook your favorite veggies, fresh garlic, and ginger in a heart-healthy oil like canola or avocado. Crack your eggs directly into the pan to scramble, then add cooked rice and a dash of soy sauce and sesame oil. 
  • Avo-Deviled Eggs: Deviled eggs are a classic for everyday snacking and a well-loved potluck dish. Take this iconic protein choice up a notch, flavor-wise, by putting an unexpected ingredient in the filling—avocado. These avocado-deviled eggs from The Gracious Wife add interest with fresh lime juice and cilantro.
  • Egg and Grain Bowl: Grain bowls are trendy because they pack multiple food groups in a single entrée. When whipping up a rice- or quinoa-based bowl, keep eggs in mind as a topping, says Ali. “Add scrambled eggs or hardboiled to a grain bowl alongside veggies, beans, and chopped nuts for lunch or dinner.
  • Seasoned Hard-Boiled Egg: Sometimes simple is best, says Ali. Her easy-peasy protein snack—a hard-boiled egg sprinkled with everything bagel seasoning. Or add other spice options like Cajun seasoning, Old Bay, or an Indian garam masala blend. 
  • Migas: Speaking of simple, migas is a straightforward breakfast that comes together in a snap. It’s a blend of tortillas (or bread pieces) and scrambled eggs—endlessly modifiable with extras like black beans, jalapeño, guacamole, and more. Check out this quick and easy version from Pinch of Yum. 
  • Quiche: Ooh la la! Bring a taste of France (and plenty of protein) into your home kitchen with a quiche. Quiche recipes abound, with versions that contain all sorts of veggies, cheeses, and meats. Your favorite variety is up to you—but you might start with a Veggie Lover’s Quiche like this one from Family Food on the Table. 
  • Mayak Gyeran: Dabble in Korean cuisine with Mayak Gyeran, a soy-marinated egg dish you can serve atop ramen or rice. Make it a bowl with your favorite veggies, such as cabbage, carrots, or bell peppers. “It’s a delicious way to incorporate more vegetables into your meals,” Sanders says. Try this recipe from Tiffy Cooks.

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