How many grams of protein are in an egg?

Eggs are an awesome way to kick-start your day. They don’t just taste great, but they’re also an excellent source of ‘complete protein’— meaning they contain all nine essential amino acids vital for your body to grow and repair.

Combined with the fact that they’re low in calories, high in energy, and full of important nutrients, eggs are perfect for weight loss, building muscle, or just staying healthy.

Learn how much protein an egg contains below.

How much protein is in an egg?

Eggs provide a good source of high-quality protein, especially for people who don’t eat meat. The protein content of the average egg depends on its size.

A 42g medium-sized egg contains about 5.4g of protein, while a 59g large egg will have around 7.6g.

This means eggs are around 12.8% protein by weight, making them a nutrient-dense addition to any diet. 

For reference, an average adult requires 0.8g of protein per kilogram of their body weight. So, for the average 75kg Kiwi woman, that means about 60g of protein. For the average 88.5kg Kiwi man, about 70.8g. However, people who exercise every day will require more protein for their body.

How much protein is in an egg yolk and egg white?

Grams of protein in egg yolks

The egg yolk makes up the other part of the protein found in an egg.

So, for a large egg (59g) with 7.6g of protein, around 3.25 grams of protein will come from the egg yolk.

Most of an egg’s nutrient content is found in the yolk. Eating a whole egg is the best way to get all of an egg’s benefits for your health.

How much protein is in a raw egg?

A raw egg contains slightly more protein than a cooked egg, but the difference is so minuscule that it’s essentially the same. For instance, a raw egg with 6.3g of protein will contain 6.26g when fried.

However, when it comes to eating raw eggs, don’t just look at the grams of protein alone.

Cooking an egg changes the structure of proteins, making them easier to digest and absorb — allowing you to reap the benefits. According to a 1998 study, cooked eggs are 90% bioavailable, meaning your body can absorb up to 90% of the protein. In contrast, raw eggs are only 50% bioavailable.

Whether you prefer a fried egg or a boiled egg, cooking is the way to go to absorb more grams of protein.

More health benefits of eggs

A balanced egg intake can help provide the nutrients you require to stay healthy. Along with being one of the top protein sources besides meat, an egg contains:

• Every essential vitamin aside from vitamin C. Just by eating two eggs daily, you can get 40% of your recommended daily allowance (RTA) of biotin, 30% RTA of vitamins A and B, and 20% RTA of vitamins D and E.

• Minerals, such as zinc, which are important for the development of specialised immune cells in your immune system.

• Choline, a nutrient required to produce acetylcholine for brain function and memory.

Lutein and zeaxanthin, phytochemicals that help maintain eye health.

Your delicious source of daily protein.

Eating eggs is the perfect way to add a complete source of protein to your balanced diet. Along with other high-protein foods like kidney beans, lentils, and almonds, egg consumption gives you the energy and nutrition your body needs to stay active throughout the day.

eg. is your got to source of tasty Free Range eggs. We raise our chickens with care, which shows in the high quality of our tasty large eggs. Order a tray today, and taste the difference for yourself.