Can You Get All Your Amino Acids From Eggs? A Comprehensive Look at Complete Proteins

November 2, 2025 •

4 min read

According to Canadian food guidelines, eggs are a high-quality protein and a key component of a healthy diet. But for those tracking their macronutrients, the question remains: Can you get all your amino acids from eggs? The simple answer is yes—eggs are a "complete protein," containing all nine essential amino acids your body needs.

Quick Summary

Eggs are a complete and highly digestible protein source that contains all nine essential amino acids. Cooking eggs significantly improves protein bioavailability compared to consuming them raw. While they are a nutritional powerhouse, meeting total daily protein and amino acid needs typically requires a varied diet.

Key Points

Complete Protein: Eggs contain all nine essential amino acids, making them a complete protein source.
High Bioavailability: Cooking eggs significantly improves the bioavailability of the protein, with absorption rates reaching over 90%.
Whole Egg Benefits: Consuming whole eggs, including the nutrient-rich yolk, promotes greater muscle protein synthesis than eating egg whites alone.
Protein Quality Standard: Eggs are often considered the "gold standard" for measuring protein quality due to their excellent amino acid profile and high digestibility.
Balanced Diet is Key: While a fantastic protein source, eggs should be part of a varied diet that includes other proteins and nutrients to meet total daily requirements.
Cooking is Recommended: Proper cooking is essential not only for improving protein absorption but also for eliminating the risk of Salmonella infection.

What Makes Eggs a 'Complete Protein'?

Proteins are fundamental to virtually every function in the body, from building muscle tissue to producing hormones. The building blocks of these proteins are molecules called amino acids. There are 20 different amino acids that the human body needs to function, but only nine of them are considered "essential". Essential amino acids (EAAs) cannot be synthesized by the body and must be obtained from dietary sources.

Eggs are a shining example of a complete protein because they contain all nine essential amino acids in sufficient quantities. This complete profile is a primary reason eggs are often used as a standard for measuring the quality of other protein sources.

Egg Protein: A Benchmark for Quality

Beyond just having the right amino acids, the quality of a protein is also measured by its bioavailability—how easily the body can digest and absorb it. Egg protein is recognized for being highly digestible and having a superior bioavailability score.

Here’s a comparison of protein bioavailability based on preparation:

Cooked Eggs: When cooked, egg protein has a bioavailability of around 91%, meaning your body can use almost all of the protein consumed. Heat denatures the protein, breaking down its structure and making it easier for digestive enzymes to access and absorb.
Raw Eggs: The bioavailability of raw egg protein is only about 50%. Furthermore, raw eggs contain a protein called avidin, which can bind to the B-vitamin biotin and prevent its absorption by the body. Cooking deactivates avidin, eliminating this risk.

The Whole Egg vs. Egg Whites Debate

A common practice, especially among bodybuilders, is to consume only egg whites to reduce fat and calories. However, research indicates that this approach may be less effective for maximizing muscle protein synthesis (MPS) than eating the whole egg.

A 2017 study in young, resistance-trained men found that those who consumed whole eggs after a workout experienced a 42% greater MPS response compared to those who consumed a protein-matched amount of egg whites. The reason lies in the egg yolk, which contains beneficial nutrients and lipids that act synergistically to enhance the body's muscle-building response. While egg whites provide high-quality protein, the yolk delivers a powerful combination of vitamins, minerals, and fatty acids that optimize the anabolic process.

Comparison Table: Eggs vs. Other Protein Sources


Protein Source	Protein Quality Rating	Essential Amino Acids	Key Features
Eggs	Gold Standard	All 9 (Complete)	Excellent amino acid profile, high bioavailability, and packed with vitamins and minerals.
Chicken Breast	High Quality	All 9 (Complete)	Contains more protein per gram, but lacks many of the essential nutrients found in the egg yolk.
Whey Protein	High Quality	All 9 (Complete)	Fast-absorbing, ideal for post-workout. Often processed and not a whole food source.
Soy Products (Tofu, Tempeh)	High Quality	All 9 (Complete)	One of the few plant-based complete proteins, suitable for vegetarians and vegans.
Quinoa	Complete Plant-Based	All 9 (Complete)	A notable plant source that contains all essential amino acids, also rich in fiber and minerals.
Legumes & Grains (e.g., Rice & Beans)	Incomplete individually	Missing one or more	Must be combined to form a complete protein profile. Excellent sources of fiber.

Practical Dietary Considerations

While eggs are an incredible source of complete protein, relying solely on them to meet your body's total amino acid requirements is not a practical approach. Most adults need more than the ~6 grams of protein in one large egg to meet their daily needs. The overall quality of a diet depends on variety and balance.

To get the most out of your egg consumption, consider these tips:

Combine with other sources: Include other protein-rich foods like lean meats, dairy, legumes, and nuts to ensure you meet your overall daily protein goals.
Prioritize cooked eggs: For optimal protein absorption and to avoid health risks from bacteria like Salmonella, always cook your eggs thoroughly.
Embrace the whole egg: The yolk is not just protein; it is a nutritional powerhouse that can boost the benefits of the egg's protein, especially for muscle synthesis.

Conclusion: The Bottom Line on Eggs and Amino Acids

In conclusion, the answer to the question "Can you get all your amino acids from eggs?" is a resounding yes, in terms of completeness. An egg is a remarkably dense and balanced source of high-quality protein, providing all the essential amino acids needed for human health. The protein is highly bioavailable, especially when cooked, and consuming the whole egg offers synergistic benefits that enhance muscle protein synthesis.

However, it is crucial to remember that no single food should be the sole source of a nutrient. For a balanced diet, eggs should be enjoyed alongside a variety of other protein-rich foods to meet all your nutritional requirements effectively.

For more information on high-quality protein sources, you can refer to health resources like the Harvard Health article on High-protein foods.

Frequently Asked Questions

Yes, eggs are considered a complete protein because they contain all nine essential amino acids that the human body cannot produce on its own.

Both eggs and meat are complete proteins, but eggs are often rated as having a superior amino acid profile and digestibility, serving as the benchmark for protein quality measurement.

No, cooking eggs significantly increases the protein's bioavailability and absorption. Raw eggs also contain avidin, which can interfere with biotin absorption.

For maximizing benefits like muscle protein synthesis, consuming whole eggs is more effective. The yolk contains additional nutrients and lipids that enhance the body's response to the protein.

A single large egg contains approximately 6 to 7 grams of high-quality protein.

Yes, a varied vegan diet can provide all essential amino acids. Vegans must combine different plant-based protein sources, as many individual plants are "incomplete".

Yes, the high-quality, complete protein in eggs is essential for building and repairing muscle tissue. The amino acid leucine, in particular, is a key trigger for muscle protein synthesis.