How Much Protein in an Egg

Eggs are one of the most complete and accessible sources of protein in the UK diet. Whether boiled, scrambled, poached or fried, they offer a quick, affordable and nutrient-dense option for meals and snacks at any time of day. Eggs are valued not only for their high protein content, but also for their role in supporting muscle maintenance, energy, hormone function and general wellbeing. But how much protein is in an egg, and how does it fit into your daily nutritional intake?

In this article, we explore the protein content of eggs, how it differs between the white and yolk, and how eggs compare to other sources of dietary protein. We also explain how eggs support a balanced UK diet, and when they can be especially beneficial for people with specific health or fitness goals.

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How Much Protein Is in an Egg?

A medium-sized egg in the UK typically weighs around 58g when raw and contains approximately 6.5g of protein. Larger eggs can contain closer to 7g, while small eggs may have around 5.5g. Most of this protein is found in the egg white, which contains around 3.5g to 4g of protein per egg, with the yolk providing an additional 2.5g to 3g.

Both the egg white and the yolk contribute valuable protein, but the white is considered especially useful for those looking to boost intake with minimal fat or calories. The yolk, however, contains additional nutrients such as healthy fats, vitamins A, D, E and B12, as well as choline, which supports brain function. For this reason, eating the whole egg provides a more complete nutritional profile.

Eggs as a Complete Protein Source

Eggs are classed as a complete protein, which means they contain all nine essential amino acids the body needs but cannot produce on its own. This makes them a particularly valuable choice for people looking to maintain or build muscle, recover from injury or illness, or follow a balanced vegetarian diet.

The protein in eggs is also highly bioavailable, which means the body can absorb and use it efficiently. In fact, egg protein is often used as a standard for measuring protein quality due to its ideal amino acid composition and digestibility.

How Many Eggs Do You Need for Protein?

For the average UK adult, the recommended daily protein intake is around 50g. Two medium eggs provide approximately 13g, which is over a quarter of this requirement. This makes eggs an easy way to top up protein across the day, especially when included in meals like omelettes, egg-based salads, or boiled eggs on toast.

For people with higher protein needs, such as those who exercise regularly, are older, or are recovering from illness, eggs can be included alongside other sources like lean meats, dairy, legumes or protein powder to help meet daily targets.

Do Cooking Methods Affect Protein in Eggs?

The protein content in eggs remains stable regardless of cooking method. Whether you boil, poach or scramble them, the protein itself does not significantly degrade. However, the cooking method can affect the total nutritional value of the meal depending on what fats or ingredients are added. For example, frying eggs in oil or butter adds calories and fat, while boiling or poaching keeps the calorie count low and the protein intact.

Cooking eggs also improves the digestibility of their protein. Raw eggs contain a protein called avidin that binds to biotin and can interfere with absorption. Cooking deactivates avidin, making both the protein and other nutrients easier for the body to absorb.

How Do Eggs Compare to Other Protein Sources?

When compared gram for gram, eggs provide slightly less protein than meat or fish but more than most dairy products and plant-based options. For example, 100g of chicken breast contains about 31g of protein, while 100g of egg (roughly two medium eggs) contains about 13g.

Compared to milk or yoghurt, eggs offer a more concentrated source of protein without as much volume. Plant-based options such as beans, lentils or tofu offer similar or higher protein amounts per portion but may lack one or more essential amino acids. Eggs fill that gap with ease and are particularly useful for vegetarians who eat animal products but not meat or fish.

Eggs and Heart Health: Are They Safe to Eat Often?

Eggs have long been debated in relation to cholesterol, but current UK health advice suggests that for most people, eating eggs regularly does not raise the risk of heart disease. While egg yolks do contain cholesterol, the effect on blood cholesterol is minimal for the majority of healthy individuals.

The NHS no longer sets a limit on the number of eggs people should eat each week, but variety and balance are still important. For people with familial hypercholesterolaemia or specific medical advice to limit dietary cholesterol, it may be appropriate to reduce yolk consumption. For everyone else, eggs can be safely enjoyed as part of a healthy, balanced diet.

When Are Eggs Most Useful for Protein Intake?

Eggs are particularly valuable at breakfast, when protein intake is often low. Having scrambled or boiled eggs in the morning helps increase satiety and maintain energy levels throughout the day. They are also useful as a post-exercise snack or light evening meal, especially when time is limited.

Their ease of preparation and low cost make them ideal for busy households, students or anyone managing meals on a budget. Eggs can be cooked in minutes and stored safely in the fridge, either hard-boiled or as part of a meal-prep plan.

When to Add Protein Powder Alongside Eggs

For those with higher protein goals or dietary restrictions, combining eggs with protein powder can help create balanced meals that deliver both convenience and variety. A common approach is to have eggs at one meal and a protein shake at another, ensuring protein is spaced evenly across the day.

You can also make protein-rich recipes that include both, such as protein pancakes made with eggs, oats and a scoop of powder, or smoothies containing raw egg whites and protein powder for those comfortable with raw ingredients. Always ensure safe handling and food hygiene when using raw eggs.

Conclusion

A medium egg contains about 6.5g of high-quality, complete protein, making it one of the most efficient and affordable protein sources available in the UK diet. Whether eaten at breakfast, lunch or dinner, eggs contribute to muscle maintenance, recovery and general wellbeing. Their balance of protein, healthy fats and essential vitamins makes them a natural fit for a wide range of diets and lifestyles. Enjoyed in moderation and variety, eggs remain a nutritional staple that delivers far more than just protein.

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