How Much Protein Is In an Egg? This content references scientific studies and academic research, and is fact-checked to ensure accuracy. Our team of licensed nutritionists and dietitians chia seeds calories per gram to be objective, unbiased, and honest. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness.
We know how important making choices about your overall health is, and we strive to provide you with the best information possible. Small, perfectly portioned, and super convenient—eggs are an ideal protein delivery system. They may be humble in size, but the mighty egg can easily anchor a breakfast, liven up a cobb salad for lunch, and top a burger for dinner. While we often preach about eggs’ satiating power and high protein content, can you say you know how much protein is in an egg?
How much protein is in an egg? While we generally assume each egg contains 6 grams of protein, that’s not always the case. The six-gram figure you often see referenced is an average, but how much protein in an egg depends on the size of the egg. Irrespective of the size, one egg contains 125 milligrams of protein per gram. In other words, each egg is just under 13 percent pure protein. Egg whites tend to get all the credit when it comes to egg protein, but they’re actually not the only source of protein in an egg.
Yolks also contain a significant amount of protein in an egg. In short: if you want to reap all the protein benefits of one egg, you’ll need to consume the entire egg, both the yolk and white. Eating just 1 egg white would mean you’re only consuming 4 grams of protein instead of the 7 grams of protein from a whole extra-large egg. If egg yolks also contain protein, what is the benefit of only eating egg whites? Even though yolks have nearly as much protein as egg whites, the reason egg whites earn most of the protein recognition is that they are lower in calories than yolks. The yolk is the home of nearly all of an egg’s fat content.
One extra-large egg white is 19 calories and one extra-large egg yolk is 61 calories. If you’re on a diet and you want to decrease your calorie intake, egg whites can be a good substitute for whole eggs. Think of it in terms of protein. You end up getting more protein for more than half the calories when you opt for egg whites over whole eggs.
Are eggs a good source of lean protein? The FDA considers any food to be a good source of lean protein if it contains “less than 10 grams total fat, 4. 5 grams or less saturated fat, and less than 95 milligrams cholesterol” per serving. The serving size for an egg is 55 grams, which is the equivalent of an extra-large egg. A whole extra-large egg contains 5. 8 grams of saturated fat, and 208 milligrams of cholesterol. Even though it falls under the fat requirements, because eggs contain high levels of cholesterol, a whole egg technically does not meet the FDA’s definition of lean protein.
But that doesn’t mean egg protein is out of the running for lean protein. Nearly all of the cholesterol and fat in an egg is stored in the yolk, along with other nutrients like vitamins and minerals. Egg whites, on the other hand, have almost no fat and are almost entirely protein. With zero grams of cholesterol, egg whites are a great source of lean protein. Why should you eat egg protein? Eating protein-rich foods helps to boost your metabolism, prolong feelings of fullness, and maintain muscle mass to help your body scorch fat, according to a Journal of the American College of Nutrition review.
What foods have more protein than an egg? Although immensely versatile, egg protein isn’t the only way you can boost muscle mass and blast fat. These single-serving sizes of the following 26 high-protein foods have more protein than an egg. Compared to the arguably more popular chia seeds, hemp hearts are lower in calories and higher in protein per tablespoon. Each seed also comes packed with heart-healthy, alpha-linoleic acid, an omega-3.
Studies suggest that hemp seeds can help fight heart disease, obesity, and metabolic syndrome, likely because they’re rich in fiber and omega-3s. You can eat them straight from the bag, sprinkle a handful on salads, in your morning oatmeal, or your post-workout smoothie. These steamed soybeans make a great snack to throw in your gym bag. That’s because they’re one of the few plant-based sources of complete protein, which means they provide all essential amino acids—including the branched chain amino acids that aid in muscle building.
Commonly eaten in Asian countries, these beans are tender in texture while sweet and nutty in flavor. What’s more, unlike many other legumes, mung beans retain most of their high levels of vitamin C even after they’re boiled. Add boiled mung beans to salads to boost flavor without piling on extra calories or sodium. These little beige bullets are a weight-loss superfood. High in nutrients and gut-protecting, anti-inflammatory soluble fibers, chickpeas are a flat-belly weapon, which can boost feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin. Protein, per 1 oz: Mozzarella, 6. These staple cheeses are one of the reasons why so many pizza-loving Americans meet their protein requirements every day.
Not only are cheeses a great source of satiating proteins, but they’re also teeming with healthy fats, calcium, and vitamin D to help support bone maintenance in old age. All beans may be good for your heart, but black beans also boost your brainpower. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to protect against cell-damaging free radicals to help improve brain function. 2-cup serving will serve up an equal amount of soluble and insoluble fiber. Wrap black beans in a spicy breakfast burrito or puree them into a hummus-like dip. You may have known beans were a great source of fiber, but you may not have understood the extent to which kidney beans meet this expectation. In fact, these red beans provide a whopping 14 grams—that’s more than three servings of oatmeal!