How much protein is in an avocado vs egg?

December 11, 2025 •

3 min read

A single large egg provides about 6.3 grams of high-quality, complete protein, while a medium avocado offers only around 3-4 grams. This significant difference is key when considering how much protein is in an avocado vs egg and how each fits into your diet.

Quick Summary

This article compares the protein and overall nutritional value of eggs and avocados, highlighting eggs as a superior protein source and avocados as providers of healthy fats, fiber, and vitamins.

Key Points

Protein Content: A large egg provides ~6.3g of protein, while a medium avocado contains only 3-4g.
Complete vs. Incomplete: Eggs are a complete protein source, containing all nine essential amino acids, unlike avocados.
Healthy Fats: Avocados are rich in heart-healthy monounsaturated fats, while eggs provide a smaller amount.
Fiber and Carbs: Avocados are an excellent source of dietary fiber, with eggs containing virtually none.
Vitamins and Minerals: Eggs are rich in Vitamin B12, Vitamin D, and Choline; avocados provide more potassium, Vitamin K, and Folate.
Balanced Meal: Combining eggs and avocados creates a synergistic effect, offering a balanced mix of complete protein, healthy fats, and fiber for sustained energy.
Calorie Density: Eggs are significantly lower in calories per serving compared to the calorie-dense avocado.

The Protein Face-Off: Eggs Take the Lead

When it comes to pure protein content, eggs are the clear winner. A large egg (about 50 grams) contains approximately 6.3 grams of protein, making it an excellent source. Furthermore, eggs are considered a complete protein, meaning they contain all nine essential amino acids that the human body cannot produce on its own. This makes egg protein highly valuable for muscle repair, growth, and overall bodily function. Both the yolk and the white contain protein, so consuming the whole egg is best for maximum benefit.

In contrast, a medium avocado (around 201 grams) contains only about 3 to 4 grams of protein, and it is not considered a complete protein source. In fact, only about 4.1% of an avocado's total energy comes from protein. For this reason, those focusing on meeting high protein goals should not rely on avocados as a primary source.

Avocado's Nutritional Power: The Healthy Fat Champion

While eggs win the protein battle, avocados dominate in other nutritional areas, especially when it comes to healthy fats and fiber. A medium avocado is packed with heart-healthy monounsaturated fats that can help lower bad cholesterol levels. It also contains around 10 grams of dietary fiber, which is crucial for digestion, satiety, and weight management. The fat in avocados also plays a synergistic role, helping your body absorb fat-soluble vitamins found in other foods, like eggs.

Avocados are also a fantastic source of various vitamins and minerals, including:

Potassium: Contains more potassium than a banana, essential for blood pressure regulation.
Vitamin K: Important for blood clotting and bone health.
Vitamin E: A powerful antioxidant that supports skin and immune health.
Folate: Vital for cell growth and function, especially during pregnancy.

Egg's Broader Nutritional Spectrum

Eggs are not just a protein source; they are a nutrient-dense food with a wide array of other benefits. The yolk, in particular, is a nutritional treasure trove. Along with complete protein, eggs offer:

Choline: An essential nutrient crucial for brain development and cognitive function.
Vitamin B12: Essential for nerve function and red blood cell production.
Vitamin D: One of the few foods that naturally contain this vitamin, important for bone health and immunity.
Antioxidants: Lutein and zeaxanthin, which are vital for eye health.

Unlike avocados, eggs contain virtually no carbohydrates or fiber. The calorie content is also significantly lower per serving. A large egg has about 72 calories, compared to a medium avocado's approximately 240 calories, mostly from fat.

Nutritional Comparison: Avocado vs. Egg


Nutrient	One Large Egg (approx. 50g)	One Medium Avocado (approx. 201g)
Protein	~6.3 grams	~3-4 grams
Complete Protein	Yes	No
Total Fat	~5 grams	~22 grams
Monounsaturated Fat	~1.8 grams	~15-20 grams
Fiber	0 grams	~10 grams
Calories	~72	~240
Choline	Excellent source	Moderate source
Potassium	Low	Excellent source
Vitamin B12	Excellent source	None

Which Is Right for You?

The choice between avocado and egg depends on your specific dietary needs and goals. If your primary goal is to increase high-quality protein intake for muscle building or satiety, eggs are the superior choice. If you are looking to boost your intake of heart-healthy fats, fiber, and specific vitamins and minerals like potassium and Vitamin K, avocado is the better option.

Combining Avocado and Egg for Optimal Nutrition

Rather than choosing one over the other, combining them can create a perfectly balanced and synergistic meal. The combination of complete protein from the egg and healthy fats from the avocado promotes greater feelings of fullness and provides a broad spectrum of nutrients. For example, avocado toast topped with a perfectly cooked egg is a popular, nutritious, and delicious meal that offers sustained energy. This combination also enhances the absorption of the fat-soluble vitamins found in both foods.

Conclusion

In summary, the question of how much protein is in an avocado vs egg has a straightforward answer: an egg contains significantly more and higher-quality protein than an avocado. However, this simple fact doesn't make one food inherently better than the other. Eggs are protein powerhouses, while avocados are champions of healthy fats and fiber. Both offer unique and valuable nutritional benefits. For the most balanced and satisfying results, incorporating both into your diet leverages their strengths, providing a comprehensive range of macronutrients, vitamins, and minerals. Understanding their individual profiles allows you to make informed choices that best support your overall health and wellness goals.

For more in-depth information on nutrition and the benefits of a balanced diet, check out the resources from the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Yes, an egg is a far superior protein source. A single large egg contains approximately 6.3 grams of complete protein, whereas a medium avocado only has about 3-4 grams of incomplete protein.

Both are highly nutritious but in different ways. An egg excels in providing complete protein, Vitamin D, Vitamin B12, and Choline. An avocado is rich in heart-healthy fats, fiber, potassium, and Vitamin K. The most nutritious choice depends on the specific nutrients you need.

While avocado contains some protein, its amount is not sufficient to significantly impact muscle growth on its own. For building muscle, you need more substantial, complete protein sources like eggs.

A protein is 'complete' if it contains all nine essential amino acids that our bodies cannot produce themselves. Eggs contain all of these essential amino acids, making them a complete protein source.

Yes, combining eggs and avocados offers numerous benefits. The complete protein from the egg provides essential amino acids for repair, while the healthy fats in the avocado enhance the absorption of fat-soluble vitamins from the egg, creating a balanced and satisfying meal.

Avocados have significantly more healthy fats than eggs. A medium avocado is rich in monounsaturated fats that benefit heart health, while a large egg has a moderate amount of fat.

No, a vegan cannot get adequate protein from avocado alone, as it contains a low amount of incomplete protein. Vegans should consume a variety of other plant-based protein sources, like lentils, beans, and seeds, to meet their daily needs.