How much protein is in an egg?

In this short article, we will answer the question “How much protein is in an egg?”, will show you food that has more protein than an egg and discuss whether eggs are good for the diet or not.

How much protein is in an egg?

6.5 grammes of protein are contained in one unit (about 50 g). The high protein content of eggs is one of their advantages. The primary building blocks of the body are proteins, which have both structural and functional functions. 

Additionally, they aid in weight loss and muscle gain and are necessary for the production of hormones, enzymes, and antibodies.

They are made up of interconnected amino acids. The body creates proteins from a total of roughly 21 amino acids. Nine of these amino acids are regarded as “essential” and must be received from the food because the body cannot generate them.

The proportions of these crucial amino acids in a protein supply affect its quality. An excellent supply of protein has each of these components in the proper amounts.

One of the best sources of protein in the diet is eggs. It’s crucial to consume adequate protein, and studies suggest that the current recommendations of 0.8 g of protein per kilogramme (kg) of body weight may be insufficient.

A single big egg contains six grammes of protein, making them a fantastic source of the macronutrient. A big egg has 6 g of protein, of which egg whites include 3.6 g. That much protein is a lot!

Your body is prepared to utilise the protein in eggs to the fullest extent because eggs contain all the essential amino acids in the proper ratios. Eating enough protein can for example help with weight loss, increase muscle mass, lower blood pressure and optimize bone health.

Here are 5 foods that offer more protein than eggs if you want to vary your daily protein intake.

Where can I find protein sources other than eggs?


We begin our list with chickpeas. This cuisine is getting the recognition it rightfully deserves more and more! It makes sense why it is regarded as a superfood given the abundance of nutrients it contains, including calcium, zinc, magnesium, and a host of others. 

About 12 g of protein are found in one cup of chickpeas. For those who are not yet particularly familiar with this product, it may be used to make a variety of recipes, including chickpea salad-beak, chickpea burgers, chickpea dumplings, and chickpea dough for pies.

Oats in rolls

For people who require a diet that is higher in protein, oat flakes might be a fantastic ally. Oats are a source of carbs as well, but they also contain several other elements that are crucial for the body’s healthy operation, such as protein. 

Rolled oats have 7 g of protein per cup (tea). It is also important to keep in mind that oats are high in fibre, which promotes fullness.


About 9 g of protein is present in 100 g of tofu, a form of soy cheese. It’s an unexpectedly large sum! 

The best part is that it is a very versatile ingredient that can be cooked in a variety of ways, including on the grill, in the oven, in a sauté, and with a variety of seasonings.


Per 1/4 cup (tea) of almonds, there is 7.5 g of protein! It can be used in a variety of dishes, including low-carb bread made with almond flour and cashew nuts, champagne rice with almonds and raisins, and carob cake with almonds.

Squash seeds

We have pumpkin seeds to finish off this list in style. They are increasingly eaten roasted, raw, seasoned, as a snack, or even as a salad topping. 

The truth is that she became so famous and no wonder: pumpkin seeds have 10 g of protein per 1/4 cup (tea). Give this ingredient a try; we’re confident you’ll like it.

Can eggs help you lose weight?

Yes. Controlling body weight is one of the advantages of eggs. They aid in healthy weight loss even if they are “low carb” (poor in carbohydrates). Because they are high in protein, which is by far the most satiating macronutrient, eggs are highly filling.

On a scale known as the satiety index, which gauges a food’s capacity to make you feel full and limit subsequent calorie intake, eggs rank highly. Eggs are heavy in protein and fat and low in carbs

As a result, they greatly aid in satiety. This is why research showing that eating eggs for breakfast causes fat loss is not surprising. 30 obese or overweight women were split into two groups for one investigation. 

These women split into two groups, one of which had bread for breakfast and the other of which had eggs. The number of calories ingested for breakfast was the same for both groups.

In contrast to the women who ate bread throughout the trial, those who ate eggs felt more content and consumed fewer calories for the rest of the day and the next 36 hours.

In a different 8-week study, those who ate eggs for breakfast saw significant weight reductions when compared to those who consumed the same number of calories from bread.

The group (16) that received eggs lost 65% more body weight, 16% more body fat, 61% more BMI, and 34% more waist circumference than the control group. Eggs are quite filling, which can help you consume fewer calories later in the day. 

One of the simplest things you can do if you’re attempting to lose weight is to include eggs in your diet. 

Eggs include nearly all of the vitamins and minerals you require, making them one of the healthiest foods you can eat. And to top it all off, eggs are inexpensive, delicious, and versatile. They truly are a superb superfood.


In this short article, we answered the question “How much protein is in an egg?”, have shown you food that has more protein than an egg and discussed whether eggs are good for the diet or not.


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