What Type of Egg Gives You the Most Protein?

November 19, 2025 •

4 min read

While a large chicken egg contains about 6.3 grams of protein, a single large duck egg provides even more, boasting around 9 grams. The question of what type of egg gives you the most protein depends largely on size and species, with some specialty eggs offering significantly higher amounts per individual serving.

Quick Summary

This article analyzes the protein content of various types of eggs, including chicken, duck, quail, and ostrich. The comparison is based on both individual egg size and protein density per 100 grams. A detailed table provides a nutritional breakdown, and the content also covers the pros and cons of different eggs for optimizing protein intake.

Key Points

Duck eggs offer more protein per egg than chicken eggs. A large duck egg provides about 9g of protein, compared to a large chicken egg's 6.3g.
Ostrich eggs contain the most protein overall. One massive ostrich egg can contain over 144g of protein, but it is not practical for typical consumption.
Protein content varies significantly by egg size. For chicken eggs, a jumbo size has more protein than a large or small egg.
Eggs are a complete protein source. All egg types provide all nine essential amino acids needed by the body.
Cooking eggs increases protein bioavailability. Heat helps the body absorb the protein more effectively.
Protein is found in both the yolk and the white. While the white contains more volume, the yolk has a higher protein density.
Consider your dietary goals and budget. For everyday use, chicken eggs are most practical, while duck eggs offer a richer, higher-protein alternative.

Understanding Protein in Eggs

Protein is an essential macronutrient vital for building and repairing tissues, producing hormones and enzymes, and supporting overall health. Eggs are renowned as a high-quality protein source because they contain all nine essential amino acids. When assessing which type of egg offers the most protein, it's important to consider both the protein content per individual egg and the protein density per 100 grams, as egg sizes vary dramatically.

The Common Chicken Egg

For most consumers, the chicken egg is the standard. Its protein content varies by size.

Small (38g): Approximately 4.8 grams of protein.
Large (50g): Roughly 6.3 grams of protein.
Jumbo (63g): Provides nearly 8 grams of protein. While the yolk contains a higher concentration of protein by weight, the egg white makes up a larger volume and thus contributes slightly more protein overall to a typical egg.

The Superior Duck Egg

Duck eggs are larger than chicken eggs, which naturally means they contain more nutrients, including protein. A single large duck egg can offer around 9 grams of protein, making it a powerful choice for boosting your intake. The yolk of a duck egg is also proportionately larger and richer, contributing to its higher fat content and creamier taste.

The Giant Ostrich Egg

For the ultimate protein punch in a single serving, the ostrich egg is unmatched due to its sheer size. Weighing between 3 to 4 pounds, a single ostrich egg can contain an astounding 144 to 235 grams of protein. However, this is more of a novelty or extreme option, as one egg is equivalent to about two dozen chicken eggs.

Other Notable Egg Types

Beyond the most common varieties, other eggs also offer varying protein levels:

Goose Eggs: Significantly larger than chicken eggs, a goose egg can contain around 19-20 grams of protein.
Quail Eggs: Though tiny, quail eggs are nutrient-dense. You would need to eat several to match the protein of one chicken egg, but by weight, they can contain slightly more protein.

Protein Content Comparison: Eggs per 100 Grams

To provide a standardized comparison, analyzing protein per 100 grams is crucial. When normalized by weight, the differences become clearer.


Egg Type	Protein per 100g	Calories per 100g	Notes
Chicken Egg	~12.6g	~143 kcal	Most common and readily available.
Duck Egg	~12.8g	~185 kcal	Slightly higher density but also more fat and cholesterol.
Goose Egg	~19g	~259 kcal	Very high protein per egg but with higher calories and fat.
Quail Egg	~13g	~158 kcal	Higher protein density by weight, but small size.
Ostrich Egg	Varies widely, but high	~185 kcal (based on duck)	Not practical for individual servings, but very high total protein.

The Whole Egg vs. Egg Whites: What to Choose?

When focusing purely on protein, some people debate eating the whole egg versus just the egg whites. While egg whites are almost pure protein with fewer calories, eating the whole egg offers a complete nutritional profile. The yolk contains valuable vitamins, minerals, and healthy fats that aid in nutrient absorption and satiety. For a low-calorie, high-protein boost, egg whites are effective, but for overall health, the whole egg is the better choice.

The Importance of Bioavailability

Another factor to consider is the bioavailability of protein. Cooking an egg makes its protein more readily absorbed by the body. This is because heat denatures the proteins, making them easier for the digestive system to break down. Cooking also eliminates the risk of salmonella, which can be present in raw eggs. The method of cooking, such as boiling or poaching, has a minimal effect on the overall protein content.

Making the Right Choice for Your Diet

Choosing the right egg depends on your dietary goals and budget. For everyday cooking and a solid protein source, chicken eggs are a convenient and affordable staple. If you're looking to maximize protein per egg and don't mind the higher fat and calorie count, duck eggs are an excellent upgrade. Quail eggs are a nutrient-dense option for smaller snacks or culinary uses. For most people, focusing on the size of a readily available egg, like an extra-large chicken egg, is the most practical way to increase protein intake.

Conclusion

When it comes to the highest protein per individual egg, the ostrich egg wins by a landslide, but its impracticality makes other options more realistic. A goose egg or duck egg will give you significantly more protein per serving than a chicken egg due to their larger size. However, when normalized by weight (per 100 grams), the protein density is more comparable among different eggs, with slight variations favoring duck and quail eggs. For daily consumption, prioritizing larger chicken eggs or opting for duck eggs offers a practical and effective way to increase your protein intake while enjoying a rich nutritional profile.

Frequently Asked Questions

Per 100 grams, duck eggs and chicken eggs have very similar protein density. Duck eggs contain about 12.8g of protein per 100g, while chicken eggs have around 12.6g per 100g.

Yes, quail eggs are nutrient-dense. While a single quail egg has only about 1 gram of protein due to its small size, around 10 quail eggs are needed to equal the protein of two large chicken eggs.

Eating only egg whites can give you a higher protein-to-calorie ratio, as the whites are fat-free and high in protein. However, eating the whole egg provides a more complete nutritional profile, including vitamins, minerals, and healthy fats from the yolk.

For building muscle, focusing on overall protein intake is key. Larger eggs, such as duck or jumbo chicken eggs, provide more protein per serving, making it easier to reach your daily protein goals.

No, there is no nutritional difference in protein or other nutrients between brown and white chicken eggs. The color of the shell is determined by the hen's genetics.

No, cooked egg protein is absorbed more efficiently by the body than raw egg protein. Cooking denatures the proteins, making them easier to digest and absorb.

To increase the protein in your egg meal, you can simply use extra-large or jumbo eggs, add a few extra egg whites, or incorporate other protein sources like cheese or lean meats.