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Table of Contents
Egg Yolk vs. Egg White
Cooked or Raw
Egg Nutrition Facts
For Weight Loss
Eggs per Day
Daily Protein Needs
Who Should Avoid Eggs?
Other High-Protein Foods
Eggs are a great source of protein, which is important for building strong muscles and bones and staying healthy. No matter how you enjoy your eggs, each whole egg provides about 7 grams (g) of protein.This makes eggs a simple way to add protein to your diet.
Other protein sources include chicken, fish, beans, nuts, and dairy products. It’s important to balance your meals with a variety of protein sources, especially if you have to follow a special diet due to your personal health history.
How Much Protein Is in Different-Sized Eggs?
A large egg, which is the most commonly sold, usually provides 6 to 7 g of protein. Smaller eggs contain less protein, around 3 to 4 g, since they weigh less. Extra large or jumbo eggs can have 7 to 8 g of protein. Although the difference in protein content may seem small, it can add up if you are eating multiple eggs.
The average protein content per egg size is:
Eggs have two parts: the yolk and the white. The white contains most of the protein. In a large egg, the white alone contains about 3.7 g of protein. Egg whites are often a good choice when looking to add protein without adding a lot of calories or fat.
The egg yolk also contains protein, about 2.7 g in a large egg. It also contains other important nutrients such as healthy fats, vitamins A, D, E, and B12, and minerals like iron and zinc.
The yolk has more calories and fat than the white but it also provides important nutrients. Eating both the yolk and the white can offer a well-rounded food to a diet.
Do Raw Eggs Contain More Protein?
The amount of protein in an egg does not change based upon the way it’s cooked, but the cooking method may change how the body is able to absorb the protein. Here’s a comparison of a large chicken egg cooked in different ways:
28 High Protein Foods to Help Build Lean Muscle
A large, whole egg has the following nutrition:
Are Eggs Good for Weight Loss?
Eggs can be a great addition to a weight loss plan as they offer a good balance of protein without a lot of calories. Along with its 6 g of protein, a large egg has about 70 calories.
How Many Eggs Should You Eat per Day?
The number of eggs you should eat each day depends on your individual health goals and dietary needs. The American Heart Association says eatingone to two eggs dailycan be part of aheart-healthy dietfor most healthy adults.
However, some people with heart disease orhigh cholesterolmay need to discuss their particular details with their healthcare provider.
A Word From VerywellProtein needs can be different if you have a medical condition. For example, people with kidney disease who are not on dialysis may require a lower-protein diet. Meanwhile, a person with cystic fibrosis requires a higher-protein diet. Talk to your healthcare provider or see a dietitian for a personalized recommendation.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Protein needs can be different if you have a medical condition. For example, people with kidney disease who are not on dialysis may require a lower-protein diet. Meanwhile, a person with cystic fibrosis requires a higher-protein diet. Talk to your healthcare provider or see a dietitian for a personalized recommendation.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Protein needs can be different if you have a medical condition. For example, people with kidney disease who are not on dialysis may require a lower-protein diet. Meanwhile, a person with cystic fibrosis requires a higher-protein diet. Talk to your healthcare provider or see a dietitian for a personalized recommendation.
—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Recommended Daily Protein Intake
Protein is an important part of a healthy diet. The amount ofprotein you need each daydepends on factors like age, sex, weight, and activity level. For the average adult, a common recommendation is to consume 0.8 g of protein per kilogram of body weight. However, this can vary based on individual needs, such as if you’re looking to build muscle.
Here’s a general guide to daily protein intake from the USDA Dietary Guidelines for Americans 2020–2025:
A Note on Gender and Sex TerminologyVerywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
A Note on Gender and Sex Terminology
Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
Who Should Avoid Eating Them?
While eggs are fine for most people, certain people may need to limit or avoid eating them.
People With Egg Allergies
People With Certain Health Conditions
People with heart disease or high cholesterol may need to limit egg intake. It’s best to discuss your individual risk factors for high cholesterol with a healthcare provider. Ask how eggsmay or may not be recommended for you.
Many foods offer a high amount ofprotein. In addition to red meat and eggs, high-protein foods include:
Summary
Eggs are an excellent source of high-quality protein, offering about 6 g per large egg. Most people need around 46 to 56 g of protein daily. You’d need to eat about seven to nine eggs to meet daily protein goals with eggs alone. Including other high-protein foods like chicken, fish, beans, and dairy can provide a balanced diet.
Eggs come in different sizes, with larger eggs containing more protein. A large egg provides around 6 to 7 g of protein, while smaller eggs (like peewee) offer less. Whether raw, boiled, or fried, the protein content in eggs remains the same, but cooking helps your body absorb the protein more effectively than eating them raw.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Egg Board.Egg nutrition facts labels.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.Fuchs CJ, Hermans WJH, Smeets JSJ, et al.Raw eggs to support postexercise recovery in healthy young men: did Rocky get it right or wrong?The Journal of Nutrition. 2022;152(11):2376. doi:10.1093/jn/nxac174Hernández-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.Journal of Agricultural and Food Chemistry. 2021;69(15):4402. doi:10.1021/acs.jafc.0c07418Food Data Central.Eggs.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166.doi:10.7570/jomes20028Carson JAS, Lichtenstein AH, Anderson CAM, et al.Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association.Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743American Heart Association.4 protein mistakes to avoid.Phillips SM, Paddon-Jones D, Layman DK.Optimizing adult protein intake during catabolic health conditions.Advances in Nutrition, 2020;11(4):S1058-S1069. doi:10.1093/advances/nmaa047Dona DW, Suphioglu C.Egg allergy: diagnosis and immunotherapy.International Journal of Molecular Sciences. 2020;21(14):5010. doi:10.3390/ijms21145010Li MY, Chen JH, Chen C, Kang YN.Association between egg consumption and cholesterol concentration: a systematic review and meta-analysis of randomized controlled trials.Nutrients. 2020;12(7):1995. doi:10.3390/nu12071995
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Egg Board.Egg nutrition facts labels.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.Fuchs CJ, Hermans WJH, Smeets JSJ, et al.Raw eggs to support postexercise recovery in healthy young men: did Rocky get it right or wrong?The Journal of Nutrition. 2022;152(11):2376. doi:10.1093/jn/nxac174Hernández-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.Journal of Agricultural and Food Chemistry. 2021;69(15):4402. doi:10.1021/acs.jafc.0c07418Food Data Central.Eggs.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166.doi:10.7570/jomes20028Carson JAS, Lichtenstein AH, Anderson CAM, et al.Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association.Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743American Heart Association.4 protein mistakes to avoid.Phillips SM, Paddon-Jones D, Layman DK.Optimizing adult protein intake during catabolic health conditions.Advances in Nutrition, 2020;11(4):S1058-S1069. doi:10.1093/advances/nmaa047Dona DW, Suphioglu C.Egg allergy: diagnosis and immunotherapy.International Journal of Molecular Sciences. 2020;21(14):5010. doi:10.3390/ijms21145010Li MY, Chen JH, Chen C, Kang YN.Association between egg consumption and cholesterol concentration: a systematic review and meta-analysis of randomized controlled trials.Nutrients. 2020;12(7):1995. doi:10.3390/nu12071995
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Egg Board.Egg nutrition facts labels.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.Fuchs CJ, Hermans WJH, Smeets JSJ, et al.Raw eggs to support postexercise recovery in healthy young men: did Rocky get it right or wrong?The Journal of Nutrition. 2022;152(11):2376. doi:10.1093/jn/nxac174Hernández-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.Journal of Agricultural and Food Chemistry. 2021;69(15):4402. doi:10.1021/acs.jafc.0c07418Food Data Central.Eggs.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166.doi:10.7570/jomes20028Carson JAS, Lichtenstein AH, Anderson CAM, et al.Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association.Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743American Heart Association.4 protein mistakes to avoid.Phillips SM, Paddon-Jones D, Layman DK.Optimizing adult protein intake during catabolic health conditions.Advances in Nutrition, 2020;11(4):S1058-S1069. doi:10.1093/advances/nmaa047Dona DW, Suphioglu C.Egg allergy: diagnosis and immunotherapy.International Journal of Molecular Sciences. 2020;21(14):5010. doi:10.3390/ijms21145010Li MY, Chen JH, Chen C, Kang YN.Association between egg consumption and cholesterol concentration: a systematic review and meta-analysis of randomized controlled trials.Nutrients. 2020;12(7):1995. doi:10.3390/nu12071995
American Egg Board.Egg nutrition facts labels.
U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.
Fuchs CJ, Hermans WJH, Smeets JSJ, et al.Raw eggs to support postexercise recovery in healthy young men: did Rocky get it right or wrong?The Journal of Nutrition. 2022;152(11):2376. doi:10.1093/jn/nxac174
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.Journal of Agricultural and Food Chemistry. 2021;69(15):4402. doi:10.1021/acs.jafc.0c07418
Food Data Central.Eggs.
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166.doi:10.7570/jomes20028
Carson JAS, Lichtenstein AH, Anderson CAM, et al.Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association.Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743
American Heart Association.4 protein mistakes to avoid.
Phillips SM, Paddon-Jones D, Layman DK.Optimizing adult protein intake during catabolic health conditions.Advances in Nutrition, 2020;11(4):S1058-S1069. doi:10.1093/advances/nmaa047
Dona DW, Suphioglu C.Egg allergy: diagnosis and immunotherapy.International Journal of Molecular Sciences. 2020;21(14):5010. doi:10.3390/ijms21145010
Li MY, Chen JH, Chen C, Kang YN.Association between egg consumption and cholesterol concentration: a systematic review and meta-analysis of randomized controlled trials.Nutrients. 2020;12(7):1995. doi:10.3390/nu12071995
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