What part of the egg has the most protein? A Detailed Guide to Egg Nutrition

November 10, 2025 •

4 min read

A single large egg typically contains about 6 to 7 grams of high-quality protein. When considering what part of the egg has the most protein, many people are surprised to learn that while both parts contain protein, the white provides more overall due to its significantly larger volume.

Quick Summary

The egg white contains a greater total quantity of protein, but the yolk possesses a higher protein concentration per gram. Whole eggs offer a superior nutritional profile, providing a complete protein along with essential vitamins, minerals, and healthy fats found primarily in the yolk.

Key Points

Egg White vs. Yolk: The egg white contains more total protein per egg, while the yolk has a higher protein concentration by weight.
Superior Nutrition in Yolk: The yolk contains nearly all of the egg's vitamins, minerals (like choline and iron), and healthy fats, which are not present in the white.
Improved Digestibility: Cooking eggs significantly increases protein absorption, with cooked eggs being up to 90% digestible versus 50% for raw eggs.
Complete Protein Source: Eggs are a 'complete protein', meaning they contain all nine essential amino acids needed for muscle repair and overall health.
Whole Egg for Maximum Benefit: For the best nutritional value, health experts recommend eating the whole egg, as separating the white removes many crucial nutrients.
Weight Management Aid: The protein and fat in whole eggs can increase satiety, helping you feel fuller longer and potentially reducing overall calorie intake.

The Egg White vs. Egg Yolk Protein Breakdown

For years, the egg white was considered the undisputed protein king, particularly among fitness enthusiasts seeking low-fat protein sources. The reality, however, is a nuanced picture of volume versus concentration. While the larger egg white contributes more total protein to the whole egg, the yolk is more protein-dense on a gram-for-gram basis.

Let's break down the numbers for a large egg:

Egg White (Albumen): Provides approximately 3.6 grams of protein, making up about 57% of the total protein content. It is composed of almost 90% water and is almost completely fat- and cholesterol-free, making it an excellent high protein-to-calorie ratio food.
Egg Yolk: Contributes about 2.7 grams of protein, roughly 43% of the total. Despite having a higher protein concentration by weight, its smaller size means it delivers less overall protein per egg compared to the white.

Why You Should Eat the Whole Egg

While separating the white from the yolk is a common practice for those looking to reduce fat and cholesterol intake, doing so sacrifices the majority of the egg's other vital nutrients. The most significant health benefits of eggs come from eating the whole package.

Comprehensive Nutrient Profile: The yolk is a treasure trove of nutrients, including all of the egg's fat-soluble vitamins (A, D, E, and K), healthy fats, and antioxidants like lutein and zeaxanthin. It also contains essential minerals like iron, phosphorus, and zinc.
Choline Powerhouse: The yolk is one of the richest dietary sources of choline, a crucial nutrient for brain health, memory function, and nervous system health.
Omega-3s: Omega-3 enriched eggs contain higher amounts of healthy omega-3 fatty acids, which are found predominantly in the yolk.
Satiety and Weight Management: Eating the whole egg, including the fats in the yolk, contributes to greater satiety. The fat, along with the high-quality protein, helps you feel full longer, which can aid in weight management by reducing overall calorie intake.

The Impact of Cooking on Egg Protein

Cooking an egg does not alter its total protein content, but it significantly changes how your body can absorb and utilize that protein. Raw eggs contain proteins in complex, folded structures that are difficult for digestive enzymes to break down. Heating the egg, however, causes a process called denaturation.

Improved Digestibility: Cooking unravels these complex protein structures, making them much more accessible for your body's digestive enzymes. A study found that the body absorbs approximately 90% of the protein from cooked eggs, compared to only about 50% from raw eggs.
Enhanced Safety: Cooking is essential for food safety, as it eliminates the risk of salmonella contamination sometimes associated with raw eggs.
Avidin Inactivation: Raw egg whites contain a protein called avidin, which can bind to the B vitamin biotin and prevent its absorption. Cooking denatures avidin, rendering it harmless.

Comparison of Egg White and Yolk

This table highlights the nutritional differences between the egg white and the yolk based on 100g servings.


Nutrient	Egg White (per 100g)	Egg Yolk (per 100g)	Notes
Protein	~10.9g	~15.9g	The yolk is more protein-dense by weight.
Fat	0g	~26.5g	The yolk contains almost all the fat.
Cholesterol	0mg	~1085mg	All cholesterol is in the yolk.
Calories	~52 kcal	~322 kcal	The yolk is significantly higher in calories.
Vitamin D	0	Present	Yolk is one of the few natural food sources.
Vitamin A	Minimal	Rich	All fat-soluble vitamins (A, D, E, K) are in the yolk.
Choline	0	Rich	Yolk is a concentrated source of this essential nutrient.
Selenium	Rich	Rich	Both parts provide this mineral.
Lutein & Zeaxanthin	0	Rich	Important antioxidants for eye health, found only in the yolk.

How Egg Protein Stacks Up Against Other Sources

Egg protein is considered the 'gold standard' against which other protein sources are measured due to its high quality and excellent amino acid profile.

Complete Protein Source: As a complete protein, eggs contain all nine essential amino acids that our bodies cannot produce on their own.
High Digestibility: The high bioavailability of egg protein, especially when cooked, means your body can efficiently absorb and utilize it for muscle repair and growth.
Versatility: Eggs are an affordable and versatile protein source that can be prepared in countless ways, from hard-boiled to scrambled, fitting easily into any meal plan.

Conclusion: The Verdict on Egg Protein

Ultimately, while the egg white contains more total protein simply because there is more of it, the yolk is more concentrated in protein and packed with a majority of the egg's other nutrients. For most healthy individuals, consuming the whole egg is the best approach to maximize nutritional benefits. The health advantages of the fats, vitamins, and minerals in the yolk far outweigh the marginal calorie increase. A balanced diet that includes whole eggs is a fantastic way to meet your protein needs and support overall health. For those monitoring fat or cholesterol due to specific health conditions, egg whites are a great protein-rich, low-calorie alternative.

For more information on protein and its role in human health, visit the National Institutes of Health.

Frequently Asked Questions

For a typical large egg, the white contains more total protein (about 3.6 grams) than the yolk (about 2.7 grams), simply because it is larger in volume.

The protein concentration is higher in the egg yolk. On a gram-for-gram basis, the yolk has more protein, but since the egg white is bigger, it contributes more protein to the total egg.

For most people, eating the whole egg is healthier. While egg whites are a low-calorie, high-protein option, they lack the majority of the egg's vitamins, minerals, and healthy fats, which are concentrated in the yolk.

Cooking does not change the total protein amount in an egg. However, cooking significantly increases protein digestibility and absorption by your body compared to eating raw eggs.

By eating only the whites, you miss out on most of the egg's valuable nutrients, including vitamins A, D, E, K, choline, and healthy fats, which are found almost exclusively in the yolk.

Yes, eggs are considered a high-quality, complete protein source. They contain all nine essential amino acids that your body needs but cannot produce on its own.

The heat from cooking unravels the complex protein structures in eggs, making them more accessible to your body's digestive enzymes. Raw egg protein is only about 50% absorbable.