How much protein is in a single egg?

October 21, 2025 •

2 min read

According to the USDA, a large egg contains approximately 6.3 grams of high-quality protein. This makes the humble egg a powerful source of complete protein, packing all nine essential amino acids necessary for the human body. The exact amount, however, can vary based on the egg's size and preparation method.

Quick Summary

The protein content of a single egg varies by size, from around 5 grams in a small egg to nearly 8 grams in a jumbo egg. Both the yolk and white contain protein, but the proportions differ. Eggs provide a complete protein source, offering all nine essential amino acids needed for muscle repair and overall health. Factors like the hen's diet can influence the final nutritional profile.

Key Points

Protein by size: The amount of protein in a single egg depends on its size, ranging from about 4.8 grams in a small egg to nearly 8 grams in a jumbo egg.
Yolk vs. White: While the egg white is mostly water, it contains about 60% of the total protein. The yolk, though smaller, is more nutrient-dense and provides the remaining 40%.
Complete protein source: Eggs contain all nine essential amino acids, making them a high-quality, 'complete' protein that supports muscle repair and overall bodily function.
Cooking doesn't change content: The method of cooking (e.g., boiling, frying) does not significantly change the protein quantity, but it can affect the overall calorie and fat count.
Full nutritional benefits: Eating the whole egg is best to get the complete nutritional profile, including valuable vitamins, minerals, and healthy fats found in the yolk.
Excellent source: For a relatively low caloric investment, eggs are a very efficient way to add high-quality protein to your diet.

Protein by Egg Size: A Detailed Breakdown

The amount of protein in a single egg is primarily determined by its size. Here's a breakdown of protein content by common egg sizes:

Size Matters: Protein Per Egg

Small (approx. 38g): About 4.8 grams of protein.
Medium (approx. 44g): Around 5.5 grams of protein.
Large (approx. 50g): Roughly 6.3 grams of protein.
Extra-Large (approx. 56g): Approximately 7.1 grams of protein.
Jumbo (approx. 63g): Nearly 8 grams of protein.

Yolk vs. White: The Protein Distribution

Both the egg white and yolk contain protein. A large egg white has about 3.6 grams of protein, while the yolk contains approximately 2.7 grams. The yolk is also rich in healthy fats, vitamins, and minerals. Consuming the whole egg provides the complete nutritional benefits.

The Power of a Complete Protein

Egg protein is a 'complete' protein, providing all nine essential amino acids necessary for the body. These are crucial for muscle repair, hormone production, tissue maintenance, and immune function. Eggs are an efficient protein source that can support muscle recovery and promote satiety.

Comparison: Egg Protein vs. Other Sources

Compare egg protein to other sources:


Protein Source	Serving Size	Approx. Protein (g)
Large Egg	1 whole (50g)	6.3
Greek Yogurt (Plain)	1 cup (227g)	20-23
Chicken Breast	3 ounces (85g)	~26
Black Beans (Cooked)	1/2 cup (85g)	~7.5
Almonds	1 ounce (28g)	6
Milk (2%)	1 cup (240ml)	8

Conclusion

To answer how much protein is in a single egg, it primarily depends on size, with a large egg containing about 6.3 grams. Eggs are a high-quality, complete protein source with essential amino acids supporting muscle health and providing other nutrients found in the yolk.

Your Reliable Nutrition Partner

For more information on incorporating eggs into a balanced diet, you may find resources like Harvard Health helpful.

The Verdict: A Sized-Up Summary

A single egg offers 5 to 8 grams of complete, high-quality protein depending on size. A large egg provides about 6.3 grams, with contributions from both white and yolk. This makes eggs a nutritious food supporting muscle growth, weight management, and overall health.

Frequently Asked Questions

No, cooking an egg does not change its total protein content. The cooking process simply denatures the protein, which can make it easier for your body to digest.

The egg white contains a higher overall amount of protein by volume, roughly 3.6 grams in a large egg. However, the egg yolk has a higher concentration of protein by weight, providing about 2.7 grams in a large egg, along with the fat and other nutrients.

Omega-3 enriched eggs are not necessarily higher in protein than conventional eggs. The difference lies in the fatty acid profile, which is altered by the hen's diet, not the protein content.

An extra-large egg (approx. 56 grams) contains around 7.1 grams of protein. The protein content consistently increases with egg size.

Egg protein is considered high-quality because it is a 'complete' protein, meaning it contains all nine of the essential amino acids that your body cannot produce on its own. It is also highly bioavailable, making it easily absorbed and utilized by the body.

Yes, eating eggs can support weight management. The high protein content promotes feelings of fullness (satiety), which can reduce overall calorie intake throughout the day.

For maximum nutritional benefit, it is better to eat the whole egg. While the white is a good source of pure protein, the yolk contains a rich array of healthy fats, vitamins, and minerals that are vital for health.