Which Type of Egg is the Most Protein?

October 24, 2025 •

3 min read

By weight, duck eggs contain the highest protein concentration among common poultry eggs, offering 13.02 grams per 100 grams. When it comes to finding out what type of egg is the most protein, the answer often depends on how you measure it: by individual egg size or by weight. While a large chicken egg is a staple protein source, larger or more concentrated eggs from other birds may offer a higher protein count.

Quick Summary

This article explores the protein content of various types of eggs, including chicken, duck, and quail, evaluating them based on both size and density to determine which offers the highest protein value. It also covers important nutritional considerations beyond just protein, such as fat content and micronutrients.

Key Points

Duck eggs offer the highest protein concentration: By weight, duck eggs contain approximately 13.02 grams of protein per 100 grams, slightly more than chicken or quail eggs.
Jumbo eggs have the most total protein: A jumbo-sized egg from any species contains more total protein than a smaller one, regardless of concentration, due to its larger overall volume.
Quail eggs are a concentrated protein source: Despite their small size, quail eggs are nutrient-dense and offer more protein per gram than chicken eggs.
Egg yolk contains higher protein density: While egg whites contribute more total protein by volume, the egg yolk contains a higher concentration of protein by weight.
Cooking method doesn't affect protein content: The amount and quality of protein in an egg remain consistent whether it's cooked or raw, though cooking improves absorption and reduces risks.
Duck eggs are richer but higher in fat: The richer flavor of a duck egg comes from its larger yolk, which also means it has a higher fat and cholesterol content than a chicken egg.

Understanding Protein in Different Types of Eggs

For those focused on maximizing protein intake, the choice of egg can be a crucial detail. While the common chicken egg is a reliable source, other varieties from different poultry offer varying protein densities and nutritional profiles. The protein in an egg is found in both the white (albumen) and the yolk, though the yolk has a higher protein concentration by weight. However, since the white makes up a larger portion of the egg's total volume, it contributes a greater overall amount of protein in a typical large egg.

The Protein Content of Common Eggs

When comparing the protein content of eggs, it is important to consider both the total amount per egg and the protein concentration per 100 grams. A jumbo-sized chicken egg, for example, will naturally contain more total protein than a small one simply due to its larger volume. However, when normalized to a 100-gram serving, the concentration can tell a different story. Studies show that duck eggs possess a slightly higher percentage of protein per unit weight than chicken or quail eggs.

Duck Eggs: A single duck egg is significantly larger than a large chicken egg. It provides approximately 9 grams of protein, compared to a large chicken egg's 6-7 grams. When measured per 100 grams, duck eggs provide around 13.02 grams of protein. This makes them a more protein-dense option, but they also contain more calories and fat.
Quail Eggs: While much smaller than chicken or duck eggs, quail eggs are surprisingly nutrient-dense. Gram for gram, they contain more protein, fat, iron, and riboflavin than chicken eggs. A single quail egg offers about 1.17 grams of protein, meaning you would need to consume several to match the protein of one chicken egg, but they provide a concentrated nutritional boost.
Chicken Eggs: The most common egg, a large chicken egg, contains about 6 to 7 grams of high-quality, complete protein. Its protein is easily absorbed by the body, making it a highly efficient protein source for muscle repair and growth.

Additional Nutritional Considerations

Beyond protein, eggs offer a rich profile of essential nutrients, though the distribution differs slightly by species.

Fats and Cholesterol: Duck eggs have a notably higher fat and cholesterol content, primarily concentrated in their larger yolk. For individuals with heart health concerns, a chicken egg, or perhaps just the egg white, may be preferable.
Vitamins and Minerals: Duck eggs often boast higher levels of certain vitamins, including Vitamin B12 and folate, while chicken eggs provide a well-balanced mix of vitamins like A and D. Quail eggs are particularly rich in iron and B vitamins.

Comparative Nutritional Table (per 100 grams)


Egg Type	Protein (g)	Fat (g)	Cholesterol (mg)
Duck	13.02	10.31	884
Quail	11.93	9.99	422
Chicken	11.73	8.28	372

Making the Right Choice for Your Diet

Choosing the 'best' egg depends heavily on your individual dietary goals. If pure protein concentration is the priority, duck eggs offer the highest percentage per 100 grams, along with a richer flavor profile due to their large yolk. For those seeking a higher total protein count in a single serving, a jumbo chicken or duck egg is the clear winner based purely on size. However, if calorie and fat intake are a concern, a large chicken egg or even just the egg whites offer a more moderate option. For nutrient-dense micro-servings, quail eggs are an excellent addition to a varied diet.

Ultimately, all of these eggs provide high-quality, complete protein containing all nine essential amino acids. The choice between them comes down to personal taste, budget, and specific nutritional needs. For optimal health, incorporating a variety of protein sources into your diet is always recommended, and eggs, regardless of the species, are a superb part of that strategy.

Conclusion

While a single, jumbo chicken egg contains more total protein than smaller counterparts, the highest concentration of protein per 100 grams is found in duck eggs, making them the most protein-dense option. Quail eggs also impress with their nutrient concentration relative to their size. The best choice ultimately depends on whether your priority is the sheer amount of protein per egg or the overall nutrient density for your specific dietary needs. Regardless of the type, eggs remain an accessible and nutritious source of high-quality protein.

Frequently Asked Questions

A single duck egg contains more total protein than a single large chicken egg, primarily because duck eggs are significantly larger overall. However, per 100 grams, duck eggs also have a slightly higher protein concentration.

Gram for gram, quail eggs are more protein-dense than chicken eggs. However, since quail eggs are much smaller, you would need to eat several of them to get the same amount of total protein as one large chicken egg.

No, cooking an egg does not change its protein content. Both raw and cooked eggs contain roughly the same amount of protein. However, cooking denatures the protein, which makes it more digestible and safer to eat.

While often assumed to be only in the white, both the egg white and the yolk contain protein. The yolk has a higher protein concentration by weight, but because the white is larger, it provides a greater total amount of protein in a typical egg.

No, the color of a chicken egg's shell, whether white or brown, has no impact on its nutritional value. The shell color is determined by the chicken's breed, not its diet or health.

Eggs are a nutrient-dense food rich in essential vitamins and minerals. They contain significant amounts of Vitamin A, Vitamin D, Vitamin B12, selenium, and choline, which supports brain health.

For a high-protein, low-calorie option, egg whites are the best choice as they are nearly pure protein with no fat or cholesterol. When compared as whole eggs, a standard large chicken egg offers a balanced profile of protein and other nutrients at a moderate calorie count.