Dietitians Explain Why Eggs Are the Best Source of Protein

When it comes to powerhouse protein sources, eggs are a standout choice. While other protein sources may pack more total grams per serving, eggs are packed with high-quality protein and essential nutrients, making them a top choice for fueling your body at breakfast, lunch, or dinner. But what exactly makes eggs so nutritionally valuable? Let’s crack open the details.

Why Eggs Are a Perfect Protein Source

“Eggs are a fantastic example of high-quality protein because they contain all the essential amino acids,” says Danielle Sanders, MPH, RDN. In addition to being complete proteins, eggs are also rich in essential vitamins, minerals, healthy fats, and antioxidants. This nutrient profile means eggs don’t just provide protein; they deliver a host of benefits to support muscle growth, immune health, and more.

How Much Protein Is in an Egg?

The average large egg contains between 6 to 7 grams of protein, which qualifies it as a “good source” of protein according to the FDA. This amount contributes about 12% of the Daily Value (DV) based on a recommended intake of 50 grams of protein per day. Not bad for something as small as an egg!

Eggs also come in a range of sizes small, medium, large, extra-large, and jumbo which can vary their protein content. While smaller eggs contain slightly less protein, each size still provides a significant portion of your daily needs.

What About the Yolks and Whites?

In each egg, the protein is split between the yolk and the white. A large egg yolk contains about 2.75 grams of protein, while the white contains around 3.6 grams. The whites provide slightly more protein than the yolk, but the yolk also contains most of the egg’s vitamins and healthy fats. If you’re looking to boost protein in recipes without the extra fat, using egg whites is a great option. Or, save the yolks for other recipes like custards or sauces.

Does Egg Quality Affect Protein?

You may have noticed that eggs vary by type cage-free, free-range, pasture-raised, and organic. But does quality impact protein content? “Chicken feed can affect the nutrient profile, but not the protein content of the egg,” explains Laura M. Ali, MS, RDN. Chickens that consume higher-protein diets may produce more eggs, but not eggs with a higher protein concentration. So, you’ll get the same high-quality protein whether you’re choosing organic or conventional eggs.

Beyond Protein: Other Nutrients in Eggs

Eggs deliver more than just protein. They’re also excellent sources of B vitamins, including B12, riboflavin, and folate, which are essential for energy production and cell health. Additionally, eggs contain healthy fats and antioxidants like lutein and zeaxanthin, which support eye health.

How to Use Eggs as a Protein Boost

Eggs are incredibly versatile and can be enjoyed in many ways: scrambled, poached, boiled, or folded into recipes. They’re also great for boosting the protein content of any meal. Add hard-boiled eggs to salads, use eggs as a filling breakfast on toast, or mix them into your favorite baked goods for added structure and nutrition.

If you enjoyed this article, consider sharing it or subscribe to our newsletter for more health insights.