An egg is one of the cheapest ways to get high-quality protein, but the number depends on size, and the white and yolk each carry a share. This guide gives the protein in a large egg, how it splits between white and yolk, and what the research says about eating eggs every day.
If you are working out how eggs fit into your daily target, start with our guide to how much protein you really need.
Quick Answer: Protein in 1 Egg
One large egg has about 6 g of protein and about 70 calories. That figure is for a US large egg, which yields about 50 g without the shell (Wikipedia, Eggs as food). Smaller eggs give less and larger eggs give more, and egg size labels differ by country, so check the weight on your carton.
Egg White vs Egg Yolk
The yolk comprises about 40% of the total protein in an egg, so the white holds the rest (Santos et al., International Journal of Sport Nutrition and Exercise Metabolism, 2021). The yolk also contains vitamins, minerals and lipids that the white lacks.
The same review found that whole egg seems to promote greater myofibrillar protein synthesis than egg white in young men. Limited evidence showed no difference in muscle hypertrophy when comparing whole egg with an isonitrogenous amount of egg white in young men doing resistance training. The authors call the evidence very limited and say more studies are needed in women and older adults.
Unless a doctor has told you to limit yolks, there is no protein reason to throw them away.
Protein Quality
A comparison of protein quality using the digestible indispensable amino acid score (DIAAS) classed egg as an excellent-quality protein with an average score above 100, and whey as high quality with a score of at least 75. These scores use the 0.5 to 3 year reference pattern (Herreman et al., Food Science & Nutrition, 2020).
Both are high-quality proteins, and they serve different needs. Our guide to whey protein powder benefits and types covers where a powder fits.
How Many Eggs a Day for Your Protein Target
The recommended dietary allowance is 0.8 g of protein per kg of body weight (Campbell et al., Journals of Gerontology Series A, 2023). For a 60 kg adult that is 48 g, and for a 70 kg adult it is 56 g, so one large egg at about 6 g covers roughly 11 to 13% of it. People who train regularly need more: the ISSN position stand gives 1.4 to 2.0 g per kg (Jäger et al., Journal of the International Society of Sports Nutrition, 2017).
Three eggs give about 18 g, which is a good breakfast base. Our guide to a protein-packed breakfast shows how to build the rest of the plate, and the high protein diet guide covers the full day.
What the Research Says About Eating Eggs
The evidence on daily eggs is mixed, so it is worth reading both reviews. A meta-analysis of 33 cohort studies found that higher egg intake was not linked to all-cause, cardiovascular, coronary heart disease or stroke mortality, but was linked to higher cancer mortality (relative risk 1.20), and the authors suggest low to moderate intake of up to 1 egg a day (Mousavi et al., Advances in Nutrition, 2022). A separate meta-analysis of 55 studies found each extra egg a day was associated with 7% higher all-cause mortality and 13% higher cancer mortality, with no link to cardiovascular mortality, and little evidence of raised risk below 0.5 egg a day (Darooghegi Mofrad et al., Frontiers in Nutrition, 2022).
Both reviews pool observational studies. The first rated its certainty as low to moderate, and the second advises caution because of small risk estimates and moderate heterogeneity between studies. If you have high LDL cholesterol, diabetes or heart disease, ask your doctor for a personal limit.
Eggs also get praised for fullness, and the evidence is mixed. In two crossover trials of 30 women with overweight or obesity, an egg breakfast and a cereal breakfast with similar protein showed no significant differences in the first, and the egg breakfast increased fullness in the second, but lunch-time energy intake did not differ (Zhu et al., International Journal of Food Sciences and Nutrition, 2022).
Eggs vs Other Protein Sources
- 1 large egg. About 6 g of protein for about 70 kcal.
- 1 scoop Func Lab Whey Protein Isolate. 29 to 30 g for about 130 kcal.
- 1 scoop Func Lab Plant Protein. About 27 to 29 g per scoop.
Per calorie, a scoop of isolate gives far more protein than an egg, and an egg is a whole food you can cook in minutes. For more options, read our guide to high protein vegetables, and our whey protein calories guide for the per-scoop numbers.
Ways to Eat Eggs
- Breakfast. Boiled or poached eggs with wholegrain toast and avocado.
- Lunch. Hard-boiled eggs in a grain bowl or a chickpea salad.
- Snack. One boiled egg with a handful of nuts.
- Dinner. A vegetable frittata or eggs stirred into a stir-fry.
Frying in butter or oil adds calories without adding protein. On days when eggs alone leave a gap, stir a scoop of whey isolate into a smoothie, or try one of our high protein breakfast smoothies.
Who Should Be Careful With Eggs
- High LDL cholesterol or heart disease. Ask your doctor how many eggs suit you.
- Type 2 diabetes. Ask your doctor how many eggs suit you.
- Egg allergy. Avoid eggs and speak to a doctor.
- Pregnancy or a weakened immune system. Ask your doctor how to prepare eggs safely.
Frequently Asked Questions
Is it better to eat egg whites only for protein?
The yolk holds about 40% of an egg's protein, so discarding it means giving up a large share. A narrative review found whole egg raised myofibrillar protein synthesis more than egg white in young men, though limited evidence showed no difference in muscle growth when protein was matched. Unless a doctor has told you to limit yolks, there is no protein reason to throw them away.
How many eggs equal a scoop of whey protein?
About five large eggs, which give roughly 30 g of protein and 350 kcal at about 6 g and 70 kcal per egg. A scoop of Func Lab Whey Protein Isolate gives 29 to 30 g for about 130 kcal.
Is egg protein better than whey?
Both rate as high quality. A DIAAS comparison classed egg as excellent (average score above 100) and whey as high quality (at least 75), using the 0.5 to 3 year reference pattern. The right choice depends on convenience, calories and what else you want from the food.
Is it safe to eat eggs every day?
The Advances in Nutrition meta-analysis suggests eating eggs in low to moderate amounts, up to about one a day, as part of a healthy diet. Observational data linked higher intakes to higher cancer mortality, and the certainty of that evidence was low to moderate. If you have high LDL cholesterol, diabetes or heart disease, ask your doctor for a personal limit.
How much protein do I need each day?
The recommended dietary allowance is 0.8 g per kg of body weight. People who train regularly are advised 1.4 to 2.0 g per kg in the ISSN position stand.
Can eggs be my main protein source?
They are a high-quality protein, and one large egg gives about 6 g, so reaching a large daily target takes many eggs. If food alone falls short, a scoop of powder is a simple top-up.
The Bottom Line
One large egg gives about 6 g of protein for about 70 calories, and about 40% of an egg's protein is in the yolk. Egg protein rates as excellent quality, and the research suggests up to about one egg a day as part of a healthy diet.
Use eggs as part of your day, and fill any gap in your daily target with other whole foods or a scoop of whey isolate. If you have a heart or cholesterol condition, ask your doctor how many eggs suit you.
This article is for general information and is not medical advice.
