How much protein is in an egg? Nutritionists answer

Welcome to start TODAY. Subscribe to our Start mailing TODAY receive daily inspiration in your inbox – and join us on Instagram!

Eggs are a common breakfast item, but they are also found in many other dishes. If you eat eggs often, you may be wondering if they are a good source of protein. Is “laying an egg” really a good way to build muscle or get full?

Next, learn more about eggs, including how much protein is in each, how many you should eat per day, the difference between raw and cooked eggs, and whether eggs are good for weight loss.

How much protein is in an egg?

One big egg contains 6 grams of protein and 70 calories. Eggs are also an excellent source of iodine, vitamin B12, biotin, choline and selenium. In addition, they contain vitamins E, A, D, several B vitamins, folic acid and zinc.

In other words, one egg has more nutritional value. A large egg also contains 185 milligrams of cholesterol, which is a concern for many people with heart problems. However, how previously reported According to TODAY.com, eating up to 12 eggs a week does not raise your blood cholesterol levels. So feel free to add eggs—yolk and all—to your morning breakfast or any meal throughout the day that can benefit from a protein boost.

How much protein is in the whites compared to the yolks?

“It’s a common belief that egg whites contain more protein than egg yolks, and that’s true,” says Elizabeth Shaw, MS, RDN, CPT, Nutritionist for a Prague nutrition publication, freelance writer and four-time author. ABOUTlarge egg white contains 3.6 grams of protein, while one large egg yolk contains 2.7 grams of protein, so the protein content of egg whites is a little higher,” says Shaw.

But the rest of the beneficial nutrients (vitamins, minerals, healthy fats and antioxidants) are found in the yolk, so it’s important to eat the whole egg.

Do two eggs provide enough protein in one meal?

“Two large eggs contain approximately 12 grams of high-quality protein, which is approximately 26% of the recommended daily allowance (RDA) for protein, which for women is 46 grams,” says Shaw.

“While this seems like a decent amount of protein, individual protein needs vary greatly depending on age, gender and activity level, and many health experts recommend between 1 and 1.4 g/kg protein per day,” she adds.

For a 150-pound person, that’s about 70 grams or more per day. In this case, the white from two eggs of an active individual alone is not enough. Shaw recommends pairing eggs with other protein-containing foods, such as whole grain bread, beans, tofu or chicken.

Do raw eggs have more protein than cooked eggs?

“Both raw and cooked eggs contain 6 grams of high-quality protein,” says Shaw. Eating raw eggs is unsafe because they may contain salmonella, a bacteria that causes food poisoning. Shaw says you should thoroughly cook your eggs to 145 degrees Fahrenheit to make them safe to eat.

Are eggs good for weight loss?

Eggs are one of the best picks for high protein, low calorie foods that help you lose weight. “Actually, research showThe fact is that consuming eggs as part of a calorie-restricted diet increased participants’ weight loss efforts, says Shaw.

She attributes these results to the protein and fat in eggs, which can promote satiety. “In other words, you’ll be less likely to mindlessly chew foods that contain eggs,” says Shaw. Combine eggs with other foods that promote weight loss, such as whole grains, fruits and vegetables, and other lean proteins.

What other foods are good sources of protein?

Many other healthy sources of protein should have a place in the diet. Lean proteins include poultry such as chicken or turkey, as well as plant-based foods such as beans, tofu, lentils, tempeh and seitan. Low-fat dairy products such as yogurt, low-fat milk or cottage cheese are also lean proteins.

Some nuts, such as almonds and pistachios, and seeds, such as pumpkin seeds, are good sources of protein. Nuts and seeds are also rich in healthy unsaturated fats. The same goes for fish such as tuna, salmon or white fish, which are high in protein and healthy fats.

Finally, whole grains such as oats, brown rice, quinoa, farro, popcorn and others also contain protein.