Which animal eggs have the most protein?

November 15, 2025 •

3 min read

While chicken eggs are a protein staple, research shows that other bird eggs offer even more. One study found that guinea fowl eggs have a remarkably high protein content per 100 grams, exceeding that of exotic chicken eggs. This sheds light on the diverse and potent protein sources available beyond the typical supermarket carton.

Quick Summary

This article analyzes the protein content of various animal eggs, exploring options like duck, goose, and guinea fowl eggs. It provides a detailed comparison of their nutritional value to help you choose the best protein source for your diet.

Key Points

Guinea fowl eggs: Research indicates these eggs have the highest protein content per 100 grams among common bird eggs.
Duck eggs: Larger than chicken eggs and with a richer yolk, they contain more total protein per egg, but also higher fat and cholesterol.
Quail eggs: Though small, they offer a good protein-to-fat ratio, making them a lighter option for calorie-conscious diets.
Ostrich eggs: Despite a lower protein concentration per 100g, their massive size results in a huge amount of total protein per egg.
Nutritional variation: The protein content varies significantly across different animal eggs, influenced by factors like size, diet, and breed.
Consider the whole picture: While comparing protein, remember to evaluate other factors like fat, vitamins, and availability when choosing an egg for your diet.

Protein Powerhouses: A Deeper Look at Animal Eggs

While the chicken egg is a familiar and reliable protein source, the world of animal eggs holds some surprising nutritional gems. Beyond the common carton, eggs from ducks, geese, and guinea fowl offer unique and, in some cases, superior protein profiles. A direct nutritional comparison reveals the benefits and drawbacks of each, helping consumers make informed dietary choices.

Duck Eggs: A Richer, Creamier Choice

Duck eggs are larger than chicken eggs, and this size difference directly translates to higher nutritional values, including protein. With approximately 8-9 grams of protein per egg, they surpass a standard chicken egg, which typically contains 6-7 grams. However, their larger yolk means they also contain significantly more fat, cholesterol, and calories. The richer flavor and creamy texture of duck eggs are prized in baking, though their thick whites can become rubbery when fried.

Guinea Fowl Eggs: The Underrated Contender

For raw protein content per 100 grams, guinea fowl eggs consistently outperform their more popular counterparts. A study published in PubMed Central highlighted that raw guinea fowl eggs contain up to 20.3% protein, the highest among several bird species analyzed. This high-quality protein, rich in essential amino acids, makes them an excellent choice for combating protein deficiencies. Despite their impressive nutritional profile, they are less commonly available, making them a more exotic culinary option.

Goose Eggs: A Calorie-Dense Protein Source

Similar to duck eggs, goose eggs are substantially larger than chicken eggs. This size contributes to a higher total protein count per egg. A single goose egg can contain around 20 grams of protein, a significant amount, but this also comes with a higher fat and cholesterol load. Their rich flavor and large size make them a decadent and filling, though calorically dense, alternative. They are less suitable for everyday consumption than chicken or quail eggs.

Ostrich Eggs: Protein in Massive Proportions

An ostrich egg is a marvel of nature, weighing between 3 and 4 pounds and equivalent to about two dozen chicken eggs. While the protein content per 100 grams may be lower than other eggs, the sheer volume of a single egg means it contains an incredible amount of total protein—upwards of 176 grams. However, its massive size and distinctively sweeter, more intense taste make it an impractical choice for routine consumption.

A Comparative Look at Protein Content


Egg Type (per 100g)	Approximate Protein Content (g)	Key Characteristics
Guinea Fowl	~20.3g (Raw)	Highest protein concentration, rich in essential amino acids.
Duck	~12.8g	Rich, creamy flavor, higher fat and cholesterol.
Quail	~15.6g (Raw)	Smaller size, lower fat content, good for diet monitoring.
Exotic Chicken	~15.2g (Raw)	Standard protein source, widely available.
Goose	~14g	Very large and rich, high in total calories.
Ostrich	~9.5g	Very low protein concentration, but high total protein due to size.

Nutritional Diversity and Consideration

It's important to recognize that while protein content is a key metric, it is not the only nutritional factor. The balance of fats, cholesterol, vitamins, and minerals also plays a crucial role. For example, while duck eggs offer more protein than chicken eggs, they also have higher cholesterol, a consideration for those managing heart health. Quail eggs, though small, provide a rich source of vitamins and have a lower fat content, making them a healthy option for dietary fat monitoring. Ultimately, the 'best' egg depends on individual dietary goals and preferences.

Making the Right Choice for Your Diet

For most people, convenience and widespread availability make the chicken egg a perfectly suitable source of high-quality protein. However, those looking to experiment or seeking a specific nutrient profile can explore alternatives. Guinea fowl eggs are a highly concentrated protein source, duck eggs offer a richer taste for baking, and quail eggs are ideal for those watching their fat intake. The choice is yours, but it's clear that exploring the diverse world of animal eggs can add variety and unique nutritional benefits to your diet.

Disclaimer: Always consult a healthcare professional or registered dietitian for personalized dietary advice, especially if you have any health concerns or are on a special diet.

Frequently Asked Questions

According to scientific studies, guinea fowl eggs contain the highest concentration of protein per 100 grams compared to several other common bird eggs, including chicken, duck, and quail.

Duck eggs have a slightly higher protein content per 100 grams than chicken eggs and a higher total protein per egg due to their larger size. However, they also contain significantly more fat and cholesterol, which should be considered.

While the protein concentration is lower than other eggs per 100 grams, a single ostrich egg is so large that its total protein can be around 176 grams, equivalent to about two dozen chicken eggs.

On an individual basis, quail eggs contain less protein because they are much smaller. Per 100 grams, their protein content is higher than some eggs but generally comparable to chicken eggs. Their lower fat content makes them an attractive alternative for some diets.

Eggs from all birds are generally considered high-quality protein sources, containing all nine essential amino acids. Studies show that the total amino acid scores can vary slightly between species, but all provide excellent nutritional value.

Yes, eggs from various poultry like ducks, geese, and guinea fowl are safe for human consumption, provided they are properly cooked and handled. Some people with chicken egg allergies may tolerate duck eggs due to different protein types.

Larger eggs, such as those from ducks and geese, have more overall protein than smaller eggs like those from chickens or quail, because they contain more egg white.