How much protein in an egg? (Nutritional information for the white and yolk) Updated January 2023 | (2023)

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Facts About That Whisk You Need...

Facts You Should Know About This Whisk! (2021)

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Eggs are one of the ingredients found in most kitchens. They can be used to make scrambled eggs, hard boiled eggs, super easy eggs, an egg white omelet or used in recipes to make just about anything. Whatever you're doing in the kitchen, you almost always need to have a few eggs on hand.

Eggs Benedict and hard-boiled eggs are other popular egg dishes. Most baked goods require eggs to hold all the ingredients together in the recipe. Fried or breaded foods need eggs to get a golden, breaded appearance.

As such, eggs are a common cooking ingredient with many uses.

In the United States, many people believe that breakfast is an important part of a healthy diet (althoughthe studiesabove that they are less than outstanding and don't really prove it). Many people start their day by consuming some essential amino acids, essential nutrients, and quality protein.

And eggs seem to have it all! However, one of the main disadvantages of eggs is the high cholesterol they contain. Many people have taken to eating just the egg white instead of the whole egg.

Often people will even substitute egg whites for a whole egg in a recipe... but the problem is figuring out how much protein is actually in a single egg.

How much protein in an egg? (Nutritional information for the white and yolk) Updated January 2023 | (1)

How many eggs does it take to replace one egg with egg white?

How much protein is in an egg?

Generally, two egg whites are equivalent to one egg when substituted in a recipe. However, if you want to know exactly how much protein is in each egg size, read on as I'll cover that below.

Below I will indicate how many egg whites and yolks there are in different egg sizes. These measurements are based on US size eggs purchased at my local grocery store.

  • A medium-sized egg contains about 1 tablespoon of liquid egg white (about 0.5 fluid ounces). The yolk for medium (small) eggs is about 2 tablespoons (about 1 fluid ounce).
  • A large egg is about 1 1/8 tablespoonsfluidEgg White (0.56 fl oz). The yolk of a large egg is about 2 3/8 tablespoons (1.19 fl oz).
  • An extra large egg is about 1 1/4 tablespoonsfluidEgg White (0.67 fl oz). The yolk for extra large eggs is about 2 3/4 tablespoons (1.33 fl oz).
  • A giant egg is about 1 3/8 tablespoonsfluidEgg white (1.41 fluid ounces). The yolk of a jumbo egg is about 2 7/8 tablespoons (2.85 fluid ounces).

When the eggs are beaten, air is introduced into the mass, which increases its volume and gives it a lighter texture. Egg whites give some foods that light, airy texture.

Sometimes recipes only call for egg whites. If you're making angel cake or meringue and your recipe calls for a specific amount of protein, you may not know exactly how much to use.

You read where it says 1 cup of protein and wonder how much that really is.

About 4 to 5 large medium eggs equals one cup of eggs. That being said, one cup of yolk equals about 12-13 eggs and that means you need about 7-8 eggs for one cup of egg white.

Nutritional values ​​of egg yolk and egg white

Eggs are known to be a good source of protein, healthy fats, and vitamins (particularly the B vitamins, vitamin E, and vitamin D), but they're also known to be an incredibly high source of dietary cholesterol.

So, even if theAmerican Heart AssociationIt's not going to go as far as to say that we should avoid eggs altogether, but it does indicate that a single egg exceeds 50% of the recommended daily intake of cholesterol (before it was eliminated in 2015).

Therefore, the AHA recommends that people at risk for heart disease avoid eating regular eggs.

If you want to eat healthier, try eating egg whites instead of whole eggs. But what exactly are the nutritional differences between egg white, yolk and a whole egg?

Well, we all know that a raw egg is packed with healthy fats and essential nutrients. They are also known for their high cholesterol levels. But what exactly are the nutritional values ​​of different parts of an egg?

AccordinglyExperts |, a single large egg white has the following nutritional information.

  • 18g calories
  • 0.1 grams of fat
  • 0 g saturated fat
  • 0 grams of cholesterol
  • 55 mg Natrium
  • 0.2 grams of carbohydrates
  • 3.6 grams of protein

Large Egg Yolk has the following nutritional information.

  • 55 calories
  • 4.5 grams of fat
  • 1.6 g saturated fat
  • 184 mg cholesterol
  • 8,2 mg Natrium
  • 0.6 grams of carbohydrates
  • 2.7 grams of protein

A large combo egg has the following nutritional information.

  • 72 calories
  • 4.8 grams of fat
  • 1.6 g saturated fat
  • 186 mg cholesterol
  • 71 mg Natrium
  • 0.4 grams of carbohydrates
  • 6.3 grams of protein

*Note: These values ​​may varylight depending on the exact size of the egg.

Of course, nutritional values ​​will vary with the different sized eggs you eat. If you have small eggs, the above information will be reduced by about 15%, while if you have an extra large or giant egg, it will be increased by 15-25%.

But as you can see, the nutritional value of egg white is way better than eating the yolk or the whole egg.

You can tell how healthy white people are by the amount of protein, fewer calories and zero cholesterol compared to egg yolks or whole chicken eggs.

In fact, eating only protein is far better for your heart health, if only for the difference in cholesterol.

How do I replace the egg white with a whole egg?

Eggs are included in many recipes because they help stabilize them so they don't go flat. Egg whites are used in many types of recipes.

They add structure and thicken the mixture.

If you only want to use egg whites in a recipe that calls for whole eggs, you can do that. But how do you replace egg whites with whole eggs?

You can substitute whole eggs for the egg whites. 2 egg whites or ¼ cup egg white is equivalent to a whole egg. So if you are using egg whites for a whole egg, only use 2 egg whites when ordering one egg.

Using egg whites instead of whole eggs in recipes may be for dietary reasons. Because removing the egg entirely can affect the outcome of the dish or dessert, it's best to only use egg whites if you're on a strict diet plan.

Simply substitute 2 egg whites if the recipe calls for an egg and you're done. If you feel your recipe is missing something, make up for it with other ingredients.

What does egg white do in baking?

Protein is important in recipes. They are low in calories, fat and cholesterol and high in protein. For this reason, they are used as a substitute for whole eggs in some recipes for dieters trying to lose weight.

A dish or dessert that uses egg whites instead of whole eggs could also be enjoyed by someone who is calorie-conscious but also needs a lot of protein. This includes many athletes or bodybuilders.

But what exactly does egg white do in baking?

Egg whites dry out and make baked goods rise while adding volume. Composed of around 85% water, they also provide moisture and a lighter, airier texture. Egg whites are also easier to whip, so they are sometimes set aside for recipes.

You need eggs in certain recipes for structure, emulsification, yeast, fat, moisture, and color. Egg yolks mix up the recipe mix by bringing together ingredients like oil and water that don't usually go together.

While the yolk adds fat, and that fat adds flavor, fluffiness, and protein, the whites add volume and a lighter, airier texture. Egg white acts as a drying and leavening agent.

final thoughts

As you can see, eggs are important in recipes, but only egg whites can replace whole eggs. You'll need to use 2 egg whites for every 1 egg and maybe some other extra ingredients to make up for the missing yolk in the recipe.

In some recipes, whole eggs don't improve the flavor, but in others they are necessary. If you're looking to reduce calories or cholesterol, you can substitute whole eggs for egg whites and still have a delicious dessert without the added fat.

There's about 1 1/8 tablespoons of protein in an egg, so make sure you use the right amount in your recipes and enjoy!

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How much protein is in egg white vs yolk? ›

Protein. Eggs are considered one of the highest quality forms of protein ahead of cow's milk and beef. Egg whites are especially renowned for their high levels of protein, however yolk contains more on a gram for gram basis. Egg whites have 10.8g per 100g but are trumped by egg yolk which contains 16.4g per 100g.

What are the nutrition facts of egg white vs yolk? ›

Egg yolk is much higher in calories and most nutrients, including protein, fats, carbohydrates, vitamins A, D, E, and K, vitamins B9 and B12, as well as iron, phosphorus, calcium, and more. Egg whites are very high in protein while also being richer in vitamin B3, potassium, and magnesium.

How much protein is in egg whites vs whole egg? ›

Nutrition facts of egg whites and whole eggs
Egg WhiteWhole Egg
Protein4 grams6 grams
Fat0 grams5 grams
Cholesterol0 grams186 mg
Vitamin A0% of the DV27% of the DV
7 more rows

Is 2 eggs a day enough protein? ›

Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.

Is 2 egg whites a day enough protein? ›

It's recommended we get approximately 50 grams of protein per day, so when you start your day with an egg white omelet made with two or more eggs, you're getting a nice amount of protein to help you feel satisfied until your next snack or meal.

Do eggs have more protein than meat? ›

Eggs contain roughly . 13 grams of protein per gram while chicken breast, lean beef and pork loin contain . 21 grams of protein. So, between the two, it is obvious that meat is the more protein abundant of the two.

Which egg has the highest protein? ›

How much protein does one egg contain?
  • small egg (38 grams): 4.79 grams of protein.
  • medium egg (44 grams): 5.54 grams of protein.
  • large egg (50 grams): 6.3 grams of protein.
  • extra large egg (56 grams): 7.06 grams of protein.
  • jumbo egg (63 grams): 7.94 grams of protein.

How much protein is in a standard egg? ›

How much protein is in an egg? On average, a medium-size egg contains around 6.4 grams of protein which makes up around 12.6% of the overall edible portion.

What is healthier egg white or whole egg? ›

Egg whites are an excellent source of high-quality protein, containing all the essential amino acids your body needs. They're also lower in calories and saturated fat than a whole egg which makes them an ideal lean protein source if you're looking to lose weight.

Is eating egg white better than egg yolk? ›

A whole egg is full of various nutrients, while the white portion is a rich source of protein. The rest of the nutrients are present in the yolk. The egg yolk is rich in Iron, Vitamin B2, B12 and D, which are missing from egg whites. If you eat only the egg whites, you're missing out on other nutrients.

Are eggs healthier without the yolk? ›

The yolk contains the fat and cholesterol content of an egg. If you want to get the nutrition of egg without the less-healthy nutrients, take out the yolk before cooking with eggs. ‌When you take away the yolk, you lose many vitamins like A, D, E, K, as well as DHA. Egg whites have fewer calories and no fat.

Does boiling eggs destroy protein? ›

The heat coming from your stove denatures the protein by disrupting some of its bonds that held the molecule into shape. In the case of hard-boiled eggs, the proteins clump together and solidify, causing the egg white and yolk to harden.

Does boiling eggs destroy nutrients? ›

Cooking most foods will result in a reduction of some nutrients, particularly if they're cooked at high temperatures for a long period of time. Studies have examined this phenomenon in eggs. One study found that cooking eggs reduced their vitamin A content by around 17-20% ( 6 ).

What has more protein egg whites or peanut butter? ›

Take 100 calories worth of egg whites (seven large whites) for example: They contain 25 grams of protein, 0 grams of fat, and 2 grams of carbs. One tablespoon of peanut butter—which clocks in at 96 calories—provides just 3.5 grams of protein, 8 grams of fat, and 3.5 grams of carbs.

What kind of protein is best for seniors? ›

With lower fat and therefore lower calorie content, lean meat is an excellent source of protein for seniors.
Lean Meat
  • Skinless chicken and turkey.
  • Lean cuts of beef (the loin and round cuts)
  • Pork loin.
Jul 15, 2021

How much protein should a 75 year old man? ›

Because of the factors above, research supports increasing the recommended intake of protein for older adults by up to 50 percent. That means people over age 65 should strive for 0.45 to 0.55 gram of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person.

Can the body absorb more than 30g of protein? ›

From a nutritional standpoint, the term “absorption” describes the passage of nutrients from the gut into systemic circulation. Based on this definition, the amount of protein that can be absorbed is virtually unlimited.

How many eggs a week should a senior eat? ›

The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.

Do you still get protein from drinking egg whites? ›

The egg white consists mainly of water and protein ( 1 ). Because egg whites are a trusted source of muscle-building protein, some people — especially athletes and bodybuilders — drink them. And many prefer to drink them raw.

What part of the egg causes inflammation? ›

Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body.

Which has more protein eggs or hamburger? ›

Eggs contain around 0.13 grams of protein per gram of egg. Ground beef, chicken breast and pork loin, on the other hand, contain around 0.21 grams of protein per gram of meat, while turkey contains just a hint more -- with 0.22 grams of protein per gram of meat.

Which fruit has most protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

Which is healthier fish or eggs? ›

In terms of protein, both fish and eggs are high quality protein sources, although you'd have to eat about three eggs to get the same amount of protein as in a 3-ounce serving of salmon. In terms of omega-3 fatty acids, there are two things to keep in mind. One is how much omega-3 you're actually getting.

What vegetable has more protein than eggs? ›

Pulses are an excellent source of plant-based protein as one cup of lentils contains about 14-16 grams of protein which is way more than 1 large boiled egg. Lentils are a great source of fiber and complex carbohydrates.

What is better than eggs for protein? ›

Chickpeas. With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup.

Is egg protein better than chicken? ›

If you're specifically looking at ways to add more protein to your diet while maintaining a certain macronutrient balance, skinned chicken breast would win out. If, however, you want a nutrient dense food — eggs win out in terms of some key micronutrients, including Vitamin A and Choline.

What are three examples of 1 oz of protein in one egg? ›

Here are some examples of 1 serving (1 ounce) of protein:
  • 1 egg. 3 egg whites = 2 servings. 2 egg yolks = 1 serving.
  • 12 almonds.
  • 7 walnut halves.
  • 24 pistachios.
  • 1 Tablespoon of peanut or almond butter.
  • 1/4 cup of beans.
  • 1/4 cup of peas.
  • 1/4 cup of tofu.

How much protein is in a grade of AA eggs? ›

100g of Grade Aa Large Eggs contains 12g of protein, which is about the same as 2 eggs, 0.4 chicken breasts, or 0.9 cups (233g) of black beans.

How do eggs count as 1 oz or 1 serving of protein? ›

Eggs and Recommended Protein Food Intake

Each whole egg is 1 ounce equivalent of protein. If you usually eat your eggs separated into whites and yolks, then you should count 3 egg whites as 2 ounce equivalents of protein food and 3 yolks as 1 ounce equivalent of protein food.

What is the healthiest egg to buy? ›

Pasture-Raised Eggs / Pastured Eggs): Pasture-raised eggs (sometimes referred to as pastured eggs) are the healthiest eggs to buy, no question. Pasture-raised means that the hens are free to roam and graze freely in a large open pasture.

Can you eat eggs everyday? ›

Is it OK to eat eggs every day? Because of their numerous benefits, it's OK to eat one whole egg, including the egg yolk, every day if you don't have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.

Which part of egg is good for eyes? ›

Eggs. Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea.

Does egg yolk increase belly fat? ›

Myth 1: Eating egg yolks makes people fat.

But if you remove the yolk of the egg, you lose out on all its fat-soluble and water-soluble vitamins and minerals. Egg yolks do not have an excellent reputation but are full of proteins and other nutrients for healthy weight management.

What are the cons of eating egg white? ›

By opting for whites over whole eggs, you're missing out on 270 international units of vitamin A -- 12 percent of the recommended daily intake for women or 9 percent for men, according to the University of Maryland Medical Center. Egg whites also lack the vitamin B-12 found in whole eggs.

What food has the most protein? ›

  • Top 10 Foods Highest in Protein.
  • #1: Turkey Breast (and Chicken Breast)
  • #2: Fish (Tuna, Salmon, Halibut)
  • #3: Cheese (Low-fat Mozzarella and Cottage Cheese)
  • Protein in 100g 1oz Slice (28g) Protein to Calorie Ratio. 32g. 9g. 1g protein per 4.7 calories. ...
  • #4: Pork Loin (Chops)
  • #5: Lean Beef and Veal (Low Fat)
  • #6: Tofu.

What is the healthiest part of a hard boiled egg? ›

It's very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein. Whole eggs are incredibly nutritious, containing a very large amount of nutrients compared to calories. The nutrients are found in the yolks, while the whites are mostly protein.

Why don't you get double yolk eggs? ›

By themselves, double yolks are fairly rare – you might find them in 1 of every 1,000 eggs. These eggs typically come from our younger hens who are still learning how to lay eggs. As you might expect, double yolked egg shells tend to be pretty big. In fact, they are usually graded 'Super Jumbo.

Which is more effective egg white or yolk? ›

The yolk is the source of the most of an egg's vitamins and essential nutrients, including calcium, phosphorus, zinc, thiamin (vitamin B1), vitamin B12, vitamin A, vitamin E, vitamin D, and vitamin K.

Do white eggs have more protein? ›

Both brown and white eggs have equal amounts of protein, approximately 6 grams. Therefore, there is no difference between the nutritional value and protein content depending on their colour.


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