How Many Grams of Protein Are in an Egg?

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.”

The color of the yolk can indicate the nutrient quality of the egg. “Yolks that are more yellow or orange tend to be touted as more nutrient-dense,” says Christ. “For instance, I receive an egg delivery from a local farm that has pasture-raised, organic hens, and the yolks of the eggs they produce are much more yellow or orange compared to what I usually find at the store.”

Christ’s example makes sense as nutrient density is correlated with better farming practices. “How the hens are raised and what they’re fed has an impact on the nutrients their eggs provide,” she 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.