Eggs are considered a staple ingredient all over the world and are no doubt one of the most popular breakfast foods. With more people now considering the protein content of each of their meals, it may leave them wondering, how many grams of protein are in an egg?
Eggs are often touted in the nutrition world as a “perfect food” because of their protein and nutrient content, according to Anika Christ, RD, CPT, senior director of nutrition and weight loss at Life Time. A single large egg contains 6 grams of protein, so five eggs will get you to 30 grams of protein, a per-meal target that’s recommended by many experts.
“Generally speaking, anything bigger or smaller than that size will have more or less protein,” says Christ. “I would suggest sticking to large eggs for consistency and availability in the market.”
If you opt only for egg whites, you will instead need about eight eggs to yield 30 grams of protein. You’ll also be missing out on important nutrients, as most of an egg’s good-for-you benefits come from the yolk.
“Eggs provide key nutrients, including vitamins D, B12, and A, and some minerals like iron and selenium,” Christ explains. “My favorite egg nutrient is choline as it supports brain and neurological health, the liver, and the body’s metabolism. Choline is also essential for pregnant women and fetal brain development.”
How hens are raised and what they’re fed has an impact on the eggs’ nutrients, Christ explains. “Pasture-raised hens, for instance, are known to have eggs with higher amounts of vitamin D and omega-3s due to being fed their native diet of grub, insects, and what’s provided from the environment. Factory-farmed hens, on the other hand, usually consume red corn, soy, or other industrialized and subsidized crops — foods that aren’t part of their traditional diet.” (Note that shell color only indicates the type of hen.)
Christ shares that she has a lot of clients who are willing to consume five eggs at a time to hit 30 grams of total protein — herself included. But if five eggs feel like too many for you, she recommends pairing eggs with another protein source so you’re still reaching that target. Plate two to three eggs with chicken or turkey sausage; add egg whites to a scramble; include hard-boiled eggs and chicken breast in a salad; or serve eggs alongside a protein shake.
Eggs are highly versatile: They can be poached, fried, boiled, or scrambled, and used in a multitude of recipes (non-breakfast, too!) from savory to sweet.
“Assuming eggs are well-tolerated by the individual and there are no sensitivities or allergies, eggs are a top food on meal-plan recommendations to my clients,” says Christ.
Inspired to add more eggs to your diet? Explore these healthy, egg-cellent recipes.
Breakfast Hash
This recipe provides whole-food protein along with healthy fats and complex carbs — a perfect way to keep you satisfied and energized until your next meal.
Green Shakshuka
This brain-supportive recipe from Eat to Beat Depression and Anxiety, by Drew Ramsey, MD, offers satisfying flavor and abundant nutrients — without the postmeal crash.
Avocado Boats
Using avocados (healthy fats!) as your base, this four-ingredient breakfast is easy to make and a fun twist on a traditional egg breakfast.
Salmon and Dill Scramble
Start your day with a protein-rich meal. Whisk eggs, cottage cheese, and hot-smoked salmon with fresh dill for a flavorful breakfast containing over 30 grams of protein.
Coach Paul’s Never-Fail Omelet
Perfect for breakfast, lunch, or dinner, this hunger-busting omelet features ingredients you likely already have on hand.
SOMETHING SIMPLE: Sheet Pan Egg-in-a-Hole
This convenient and family-friendly breakfast is a breeze to whip up, even on a busy morning.
Breakfast Egg Muffins
These kale-and-tomato mini-quiches can be frozen for up to a month.
Autumn Cobb Salad
This vegetarian take on a Cobb salad subs in tofu for the meat and uses wild rice for an autumnal twist.
Egg Salad with Celery and Dill
Celery adds texture and freshness to this classic salad recipe. Try it on whole-kernel rye toast, in a sprouted-grain wrap or on a bed of baby greens. Also good with flaxseed crackers.
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