Did you ever wonder how many grams of protein are in an egg? According to the United States Department of Agriculture, the amount of protein in an egg ranges from 4.8 grams in a small egg to 8 grams in a jumbo egg. Medium and large eggs have 5.6 and 6.5 grams of protein, and extra-large eggs contain about 7 grams of protein.
Do Egg Whites Have Protein?
Egg whites contain protein and little else. They are low in calories with no fat but contain approximately 60% of an egg’s protein content. Consuming egg whites without the yolks is a great way to boost your protein intake without adding a lot of extra calories, making them a staple for those who are looking to a create weight loss diet.
Amount of Protein in an Egg White
According to the USDA, the amount of protein in the egg white ranges from 2.8 grams in a small egg white to 4.6 grams in a jumbo egg white. Medium and large egg whites have 3.2 and 3.6 grams of protein, respectively, while extra-large egg white contains 4.1 grams of protein.
Is there More Protein in the Egg White or Yolk?
The egg yolk also provides protein. While the egg white contains the majority of the egg’s protein, the egg yolk provides about 40% of the protein along with other essential nutrients including vitamins A & D, B6, B12 and minerals zinc and selenium, etc. In addition, the yolk carries most of the egg’s fats and cholesterol.
Amount of Protein in Egg Yolk
According to the USDA, the amount of protein in egg yolk ranges from 2 grams in a small egg yolk to 3.4 grams in a jumbo egg yolk. Medium and large egg yolks have 2.8 and 2.4 grams of protein, respectively, while extra-large egg yolk contains 2.9 grams of protein.
Strength in Numbers: Create an Omelet
Create a protein-rich meal with 2, 3 or 4 eggs. The amount of protein in a 3-egg omelet using standard large eggs is 19.5 grams. Add in one ounce of ham or Canadian bacon containing 7 grams of protein per ounce for a total of about 27 grams of high-quality protein. You can also mix and match egg yolks and whites. For example, a 3-egg omelet would provide 19.5 grams of protein and 216 calories, while an omelet with one whole egg plus 4 egg whites would provide 21 grams of protein and with only 130 calories. You get more protein with lower calories plus the benefit of the vitamins and minerals in a yolk.
Total Nutritional Content of Egg
Below we’ve included a table of the nutritional contents of egg broken down by size.
small | medium | large | extra large | jumbo | |
Egg weight (grams) | 38 | 44 | 50 | 56 | 63 |
Calories | 54 | 63 | 72 | 80 | 90 |
Protein (grams) | 4.8 | 5.6 | 6.4 | 7.0 | 8.0 |
Carbohydrates (g) | 0.3 | 0.3 | 0.4 | 0.4 | 0.5 |
Sugar (grams) | 0.1 | 0.2 | 0.2 | 0.2 | 0.2 |
Fiber (grams) | 0 | 0 | 0 | 0 | 0 |
Fat (grams) | 3.6 | 4.2 | 4.8 | 5.3 | 6.0 |
Cholesterol (mg) | 141 | 164 | 186 | 208 | 23 |
Sodium (mg) | 54 | 62 | 71 | 80 | 89 |
Potassium (mg) | 52 | 61 | 69 | 77 | 87 |
Calcium (mg) | 21 | 25 | 28 | 31 | 35 |
Iron (mg) | 0.7 | 0.8 | 0.9 | 1.0 | 1.1 |
Additional Information: Protein Content in Multiple Eggs
Protein in 2 Eggs
The amount of protein in two eggs range from 9.6 grams in two small eggs to 16 grams in two jumbo eggs. If you have two medium or large eggs, there are 12 grams of protein present, while two extra large eggs contain 14 grams of protein.
Protein in 3 Eggs
The amount of protein in three eggs range from 14.4 grams in three small eggs to 24 grams in three jumbo eggs. If you have three medium or large eggs, there are 18 grams of protein present, while three extra large eggs contain 21 grams of protein.
Protein in 4 Eggs
The amount of protein in four eggs range from 19.2 grams in four small eggs to 32 grams in four jumbo eggs. If you have four medium or large eggs, there are 24 grams of protein present, while four extra large eggs contain 28 grams of protein.
Protein in 5 Eggs
The amount of protein in five eggs range from 24 grams in five small eggs to 40 grams in five jumbo eggs. If you have five medium or large eggs, there are 30 grams of protein present, while five extra large eggs contain 35 grams of protein.
