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Eggs Have Even More Protein Than You Think

Men's Health logo Men's Health 10/12/2018 Melissa Matthews
a bowl of food on a plate: Eggs are a great source of protein, but just how many grams do you get from a single egg? Here’s a look at egg nutrition and benefits. © Carlo A Eggs are a great source of protein, but just how many grams do you get from a single egg? Here’s a look at egg nutrition and benefits.
  • Eggs are a great source of protein, which is important for building muscle and losing weight.
  • One large egg contains 6.3 grams of protein
  • Egg whites contain the most protein, but yolks are packed with vitamins and nutrients.

Who doesn't love eggs? They're inexpensive, and they're a great source of protein, which is important whether you're trying to lose weight or build muscle. Plus, eggs are versatile, so you can eat them scrambled at breakfast, hard boiled as a snack, or fried on top of a big pile of vegetables at dinner.

But can something so small really contain that much protein?

Here's how much protein is in one egg

The amount of protein varies depending on size, but here's how much you can expect from one egg, according to the United States Department of Agriculture:

  • Jumbo: 90 calories and 7.9 grams of protein
  • Extra large: 80 calories and seven grams of protein
  • Large: 72 calories and 6.3 grams of protein
  • Medium: 63 calories and 5.5 grams of protein

a plate of food: Hard Boiled Eggs protein © Claudia Totir - Getty Images Hard Boiled Eggs protein Your daily protein needs depend on a variety of factors, such as your body weight, but U.S. Dietary Guidelines recommend that 10 to 35 percent of your calories come from protein.

What part of eggs contain the most protein?

There's a lot of debate about whether it's best to eat the whole egg - the egg white and the yolk - and recent studies have shown that whole eggs are a great food for weight loss and don't increase your risk of cardiovascular disease. Although egg yolks contain many important nutrients like iron and vitamins A, D, E, and K, the whites pack the most punch of protein. The whites from one egg contain about four grams of protein, while the yolk includes 2.7 grams of protein.

Need ideas for how to get creative with your egg eating? Check out this list of 21 deviled egg recipes that make a great post-workout snack.

Video: Are your morning eggs good for you? It's complicated. (NBC News)

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