Eggs get a lot of flack for their cholesterol content but eggs are a truly unique and nutritious food that contains a rich source of protein.
While many know eggs are considered a protein source, most people don’t know how much protein is actually in an egg. So, how much is it? Let’s take a look.
How Much Protein in an Egg?
One large egg contains about 6 grams of protein, most of which is within the egg white. While this is considered a good source of protein, if it is the sole source of protein for a meal you should be consuming more than just one [1].
How Much Protein is in 2 Full Eggs?
If one whole egg contains 6 grams of protein, that means that two eggs contain about 12 grams and 3 eggs contain about 18 grams. Eggs are also an excellent source of choline, folate, vitamin D, iodine, and B vitamins [2].
How Much Protein Do I Need Each Day?
The Recommended Dietary Allowance (RDA) for protein for the average healthy adult is 0.8 grams of protein per kilogram of body weight per day. While this is commonly used to determine protein needs, this is the minimum amount necessary to prevent a protein deficiency [3].
Those who are active will require more protein. For example, an intake of 1.0, 1.3, and 1.6 grams of protein per kilogram of body weight per day is recommended for those who perform minimal, moderate, and intense physical activity (check out our protein calculator). [3].
For example, if you exercise regularly at a moderate pace, say taking an hour-long brisk walk daily, and you weigh 150 pounds (68 kilograms), you should be consuming about 89 grams of protein per day (1.3 grams per kilogram).
It’s best to space your protein intake throughout the day to ensure you are meeting your needs and don’t run into digestive challenges. For example, if your goal is 89 grams of protein per day, aim for about 30 grams of protein per meal.
In addition to meat, poultry, seafood, dairy, and eggs, protein can be found in small amounts in a variety of foods. Look for the Nutrition Facts panel on your packaged food items to learn more about the protein content in the foods you are choosing.
How Many Eggs Make 50g of Protein?
If you're trying to hit a 50-gram protein goal with eggs only, you’ll need about 9 eggs (54 grams). While this is certainly doable for some, it’s not exactly advisable. While eggs are a great source of protein and nutrition, for higher protein goals you should be looking for richer sources of protein, such as meat, poultry, and seafood [4].
For example, a 6-ounce serving of chicken breast provides 52 grams of protein and is a lot lower in fat and calories at only 281 calories and 6 grams of fat compared to 693 calories and 48 grams of fat in 9 eggs [1, 4].
You can reduce the fat and calorie content by opting for egg whites instead of whole eggs if you wish to achieve a higher protein goal with eggs alone but this may still leave you with a pretty large serving size.
How Many Eggs Can I Eat Each Day?
Eating eggs can provide several health benefits and complement a healthy diet however, like any food, there can be too much of a good thing.
While newer research has determined eating eggs doesn’t directly increase our cholesterol levels as previously thought, eggs do contain a rich source of fat and calories along with protein.
Eating too much of this can cause weight gain and other potential health concerns. For most, consuming three or fewer whole eggs per day is sufficient to provide health benefits without overdoing it [2, 5, 6].
How Many Egg Yolks Are Safe to Eat Daily?
As the majority of fat and calories come from egg yolks, the recommended amount that is considered safe for the general population is the same as mentioned above, somewhere between 1-3 egg yolks per day.
Consuming a higher amount of egg whites can be deemed safer due to the high protein and low-calorie content. No limit on this has been researched.
How Many Calories Are in 2 Whole Eggs?
One egg contains about 77 calories. This means two whole eggs contain about 154 calories. Because of the higher calorie and fat content, eggs make a great addition to snacks and meals to keep you feeling full and satisfied.
If used for a meal, it helps to include other sources of protein to avoid having to eat several eggs to meet your protein goals. Dairy products can help, such as adding cheese to a 2-egg omelet.
Are Eggs Complete Protein?
A complete protein is a food that contains all nine essential amino acids histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Complete sources of protein include all animal products, such as meat, fish, poultry, dairy, and eggs [7].
Are Eggs Good for Muscle?
Because eggs are a convenient, cost-effective, complete source of protein they are an excellent dietary addition for building muscle mass. However, it’s important to remember that eggs only contain about 6 grams of protein per whole egg.
While this is considered a good source, it’s not enough for most to build lean body mass if used for a full meal unless consuming 3 or more whole eggs. Eggs should be used to complement other proteins in the diet and not as the sole source.
If you like eggs, don’t be afraid to enjoy them in your diet. They are nutritious, protein-rich, and full of healthy nutrients. While they have their limitations, they work wonderfully to complement a healthy diet in active individuals looking to prioritize more protein-rich food options.