How Much Protein is in an Egg

How Much Protein is in an Egg

by Will Grumke August 03, 2018 5 min read

Eggs are one of the most common food staples in the world. They can be eaten in a variety of ways on their own but they’re also part of many different dishes as well.

In this article, we’ll talk about how much protein is in an egg and if eggs are healthy for you. We’ll also mention some other high-protein foods out there that you can eat.

How Much Protein Is In An Egg

So, how much protein is in an egg?

The protein count in an egg is going to vary depending on how you cook it. Different cooking processes create different chemical reactions within food products causing their nutritional value to change somewhat.

Here are a couple of examples of how much protein is in an egg depending on how you cook it. Each of these examples is measuring the protein in 100 grams of eggs.

  • Fresh, raw egg – 12.56 grams of protein
  • Fried egg – 13.61 grams of protein
  • Poached egg – 12.51 grams of protein
  • Dried egg – 48.05 grams of protein
  • Egg omelet – 10.57 grams of protein

Notice how much higher the protein content is in the dried eggs than the other egg options provided. That’s because dried eggs do not contain any water. Realistically, no one will eat straight egg powder. So if you add water to rehydrate your eggs, that protein number is going to change dramatically if you stick to eating 100 grams of hydrated eggs.

Additionally, the egg’s parts are nutritionally different from the egg as a whole. 100 grams of raw, fresh egg white contains 10.0 grams of protein whereas 100 grams of raw, fresh egg yolk has 15.86 grams of protein.

To get a better idea of what specific egg recipes look like from a nutritional and protein content standpoint, check out theUSDA’s Food Composition Database.

The point is that it’s hard to give a straight answer regarding how much protein is in an egg. It depends on how you prepare your eggs, how many eggs you’re preparing, the size of the egg, and the parts of the egg you’re using. All of this will have an impact on how much protein your egg dish will have.

Are Eggs Healthy

Healthy is a subjective term in the world of nutrition.

What’s healthy to an active weightlifter is going to be different than what’s healthy to a desk jockey who watches a lot of TV. Their bodies need different things and use foods differently.

In the case of the active weightlifter, their body can handle more fat than the desk jockey’s body can. The weightlifter also requires more protein to grow and maintain muscle mass.

So, even though the eggs have 9.51 grams of fat and .72 grams of carbs per 100 grams of eggs, the weightlifter can probably afford to eat a lot more eggs than the person watching TV all evening. Their bodies just require different kinds of nutrition.

In order to find out whether eggs are good for you or not, you need to analyze your own health and fitness habits.

Should I Eat Eggs

If you’re wondering whether or not you should consume more eggs or fewer, ask yourself some of the following questions.

What are your fitness goals? – Are you looking to gain weight? Gain muscle weight? Are you looking to maintain your current weight? Do you want to lose weight generally or fat specifically? Knowing where you are health-wise is the first step towards making future health and fitness decisions.

What is your fitness level? – Are you active or are you sedentary? Do you use your gym membership or do you just pay for it? Physically active, healthy people can consume more calories and need more protein than their sedentary counterparts. Take an honest look at what you are doing to stay physically fit and healthy and if you’re lacking in any one area. Nothing says you can’t eat eggs if you’re sedentary, but maybe you should eat fewer eggs than someone who is physically active.

What does your diet look like? – How much of each macronutrient are you consuming on a daily basis? Are they about balanced or are you overeating one or more of them? Are you getting enough fiber? Leafy greens, legumes, nuts, and whole grains all have protein in them and they’re also higher in fiber while still being low in fat. If you’re looking to increase your protein intake, and you need more fiber, than one of those options would be better than eating more eggs. However, if you’re getting plenty of other nutrients already, eggs are probably fine.

What direction is your health going now? – This takes a general look at the aforementioned questions. If you’re looking to maintain your bodyweight but you’re gaining weight, you should probably lay off the eggs. If you’re looking to gain muscle but you aren’t seeing any added muscle weight, then it won’t hurt to eat more eggs. Ask yourself where your health and fitness are going compared to where you want them to go. Then ask yourself whether adding more eggs to your diet would help change that for the good and why.

What are the eggs doing for your diet? – This question is finding exceptions to the last question. If you’re trying to lose weight, but you’re gaining weight, it’d seem obvious that you should avoid eating eggs. But if the eggs are replacing something that’s less healthy, than eating eggs is the healthier choice. Ask yourself if the eggs are adding, replacing, or taking away something from your current diet and what kind of effect that will have on your fitness goals.

Foods With More Protein Than Eggs

There are plenty of other foods that you can eat if you’re looking to add more protein to your diet.

Here are just a couple of them (all based off of a 100-gram serving):

  • Atlantic cod – 62.63  grams
  • Peanut butter – 21.88 grams
  • Cured bacon – 37.04 grams
  • Whey protein –  64.86 grams
  • Beef jerky – 33.20 grams
  • Cheddar cheese – 31.14 grams
  • Almonds – 21.15 grams

1st Phorm Can Get You The Protein You Need

Hopefully now you better understand how much protein is in an egg, egg dishes, and how they can play a role in your nutrition based off of your goals.

If you’re looking for protein, there’s an easier way to do it than eating a ton of eggs.1st Phorm’s Level-1 protein powder contains 24 grams per serving or just over 64 grams of protein per 100 grams of mix.

If you need to give your body more protein to build, strengthen, and maintain muscles, 1st Phorm is one of the easiest ways to do it.

1st Phorm uses the highest quality whey protein to give you one of the best products on the market. Level 1 comes in 8 different flavors and including Caramel Latte, Cinnamon Cookie Batter, German Chocolate Cake, Ice Cream Sandwich, Milk Chocolate, Mint Ice Cream Sandwich, Strawberry Milkshake, and Vanilla Ice Cream.

Come check out 1st Phorm’s Level-1 protein to get the very best low-temperature processed whey protein shakes possible.


*This post was written by Will Grumke. He is a NASM Certified Personal Trainer, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, and CrossFit Level 1 Trainer.

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Will Grumke
Will Grumke