What contains more protein in an egg?

January 11, 2026 •

2 min read

An average large egg provides a significant 6 to 7 grams of complete, high-quality protein. Yet, a lingering question remains for many health-conscious individuals: what contains more protein in an egg—the white or the yolk?

Quick Summary

This article explores the protein distribution in an egg, breaking down the often-confused difference between overall protein content and protein density per portion. It compares the nutritional profiles of the egg white and yolk.

Key Points

Egg White Total Protein: Contains slightly more total protein per egg than the yolk due to its larger size.
Egg Yolk Protein Density: Holds a higher concentration of protein per gram compared to the egg white.
Comprehensive Nutrition: The yolk is a treasure trove of nutrients, including vitamins A, D, E, and K, healthy fats, and antioxidants.
Complete Package: Eating the whole egg is the most beneficial approach, as it offers a more complete nutritional profile than consuming the white alone.
Bioavailability: Cooking eggs makes the protein more digestible and absorbable by the body than eating them raw.
Low-Calorie Protein: Egg whites are an excellent source of low-calorie, fat-free protein, making them ideal for weight management.

The Protein Breakdown: Per Egg vs. Per Gram

Both the egg white and the yolk contain protein, but the amount differs depending on whether you consider the total protein per part or the protein density per gram. A large egg contains about 6.3 grams of protein in total.

Total Protein Per Part

The egg white contains a greater total amount of protein per egg due to its size.

Protein Density Per Gram

The yolk is more protein-dense, meaning it has more protein per gram of weight.

Beyond Protein: The Complete Nutrient Profile

While protein is important, the yolk is also a significant source of many other essential nutrients not found in the white.

Nutritional Contributions from the Yolk

The yolk provides fat-soluble vitamins (A, D, E, and K), B vitamins (including B2 and B12), minerals, healthy fats, and antioxidants.

Nutritional Contributions from the White

The white is primarily protein (like ovalbumin) and water.

Comparison of Egg White vs. Egg Yolk


Nutrient (per large egg)	Egg White (approx. 34g)	Egg Yolk (approx. 17g)
Total Protein	~3.6 g	~2.7 g
Protein Density (per 100g)	~10.8 g	~16.4 g
Calories	~18	~55
Fat	Negligible (0g)	~4.5 g
Vitamins	Primarily B2, small amounts of other B vitamins	A, D, E, K, B12, Folate
Minerals	Potassium, Magnesium	Selenium, Iron, Phosphorus, Zinc
Antioxidants	None	Lutein and Zeaxanthin

Does Cooking Affect Protein Content?

Cooking eggs improves bioavailability, making protein easier to digest, and eliminates the risk of salmonella.

Conclusion: The Best Approach for Your Diet

While the white has more total protein per egg and the yolk is more protein-dense per gram, eating the whole egg provides a complete nutritional profile. This includes essential vitamins, minerals, and healthy fats found mainly in the yolk, alongside the protein from both components.

Learn more about the nutritional value of eggs at the {Link: American Egg Board website https://www.incredibleegg.org/professionals/colleges-universities/egg-nutrition/}.

Frequently Asked Questions

In a single large egg, the white contains approximately 3.6 grams of protein, while the yolk contains around 2.7 grams. Therefore, the white has more grams of protein in total per egg.

Yes, but only in terms of protein density. The yolk contains more protein per gram of weight, but because the egg white is a larger component of the egg by volume, it ends up having a greater total amount of protein.

Some people choose to eat only egg whites to reduce their intake of fat and calories. Egg whites contain virtually no fat or cholesterol and are low in calories, providing a high protein-to-calorie ratio.

For most people, eating the whole egg is healthier. The yolk contains nearly all of the egg's essential vitamins, minerals, and antioxidants, offering a more complete and beneficial nutritional package.

No, cooking does not destroy the protein in an egg. In fact, it increases the protein's bioavailability, meaning your body can digest and absorb it more efficiently. Cooking is also crucial for eliminating the risk of salmonella.

A single large egg typically contains about 6.3 grams of high-quality protein. This makes it an excellent, affordable source of complete protein.

Besides protein, the egg yolk is rich in essential vitamins like A, D, E, K, and B12. It also provides important minerals such as iron, selenium, and phosphorus, along with healthy unsaturated fats and antioxidants.