Eggs Have Way More Protein Than You Think

Eggs Have Way More Protein Than You Think
man eating croque madame sandwich with cheese and fried egg
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TRY TO NAME a more versatile food than eggs. We’ll wait.

Scrambled at breakfast, hard-boiled as a snack, or fried and served on top of a big pile of vegetables at dinner … there’s little the all mighty egg can’t do.

Eggs are also inexpensive—a huge plus considering how much nutritional value they provide. They’re loaded with B vitamins (B5, B12, and B2, to be exact), selenium, calcium, zinc, and vitamin A. Plus, they’re quick and easy to cook.

Not to mention, eggs can be a valuable tool in reaching your fitness goals. The protein content can help you lose weight, or put on muscle. Add them to any meal to boost your protein intake.

How much protein is in one egg?

The amount of protein varies depending on size, but here’s how much you can expect from one egg, according to the United States Department of Agriculture:

  • Jumbo: 90 calories and 7.9 grams of protein
  • Extra large: 80 calories and seven grams of protein
  • Large: 72 calories and 6.3 grams of protein
  • Medium: 63 calories and 5.5 grams of protein

hard boiled eggs protein


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Your daily protein needs depend on a variety of factors, such as your body weight, but U.S. Dietary Guidelines recommend that 10 to 35 percent of your calories come from protein. If you want to build muscle, you’ll need a bit more—between 1.2 and 2.0 grams per kilogram of your body weight.

What part of eggs contain the most protein?

There’s a lot of debate about whether it’s best to eat the whole egg—the egg white and the yolk—and recent studies have shown that whole eggs are a great food for weight loss and don’t increase your risk of cardiovascular disease. Although egg yolks contain many important nutrients like iron and vitamins A, D, E, and K, the whites pack the most punch of protein. The whites from one egg contain about four grams of protein, while the yolk includes 2.7 grams of protein.

Need ideas for how to get creative with your egg eating? Check out this list of 21 deviled egg recipes that make a great post-workout snack.

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