How Much Protein Is in One Raw Egg?

One raw egg contains about 6 grams of protein. That’s it-simple, direct, and backed by decades of nutritional science. No guesswork. No fluff. Just the facts you need to plan your meals, track your macros, or understand what you’re actually eating when you crack open a fresh egg.

People often ask this question because they’re trying to build muscle, lose weight, or just eat cleaner. And eggs? They’re one of the most efficient protein sources on the planet. You don’t need a fancy protein shake or expensive supplement. Just one egg gives you nearly all the essential amino acids your body can’t make on its own.

Let’s break it down. A large raw egg-weighing around 50 grams-has 6.3 grams of protein. The yolk holds about 2.7 grams, and the white carries the rest: 3.6 grams. That means the white alone is almost pure protein, with almost no fat. If you’re cutting calories but still need muscle repair, ditch the yolk sometimes. But don’t skip it entirely. The yolk has choline, vitamin D, and healthy fats that help your body absorb that protein better.

Some folks worry about eating raw eggs because of salmonella. That’s fair. The risk is low-about 1 in 20,000 eggs in the U.S. is contaminated-but it’s not zero. If you’re immunocompromised, pregnant, or feeding young kids, cook your eggs. Pasteurized raw eggs are available in many grocery stores now. They’re treated to kill bacteria without cooking the egg, so you get the protein without the risk.

Compare that to other common foods. One chicken breast (100g) has about 31 grams of protein. That’s five eggs’ worth. But eggs are cheaper, faster to prepare, and way more versatile. You can eat them plain, add them to oatmeal, blend them into smoothies, or mix them into pancake batter. And they keep for weeks in the fridge.

For athletes or people lifting weights, protein timing matters. Research from the International Society of Sports Nutrition shows that consuming 20-40 grams of high-quality protein within two hours after training helps maximize muscle recovery. One or two eggs won’t hit that mark alone-but they’re a solid base. Pair them with Greek yogurt, a slice of whole grain toast, or a handful of almonds, and you’ve got a balanced, protein-rich meal.

Not everyone needs that much. The average adult needs about 0.8 grams of protein per kilogram of body weight. So if you weigh 70 kg (154 lbs), you need around 56 grams per day. One egg gives you over 10% of that. Two eggs? That’s 25%. Three? You’re halfway there. And if you’re eating chicken, beans, or dairy throughout the day, you’re likely hitting your target without even trying.

There’s a myth that eating too many eggs raises cholesterol. That idea came from studies in the 1970s that didn’t account for sugar or processed carbs. Modern research, including a 2020 meta-analysis in the British Medical Journal, found no link between eating up to one egg a day and increased heart disease risk in healthy people. In fact, eggs raise HDL-the “good” cholesterol-and change LDL particles to a larger, less harmful form.

Some people swear by raw eggs for faster absorption. The truth? Cooking actually improves protein digestibility. Your body absorbs about 90% of the protein in a cooked egg, but only 50-60% from a raw one. That’s because heat breaks down avidin, a protein in raw egg whites that binds to biotin (a B vitamin) and stops your body from using it. Cooked eggs? No issue. Raw? You might miss out on some nutrients-even if you’re getting the same gram count.

So if you’re drinking raw eggs for protein, ask yourself: Are you doing it for tradition? For a fitness trend? Or because you think it’s better? It’s not. A poached egg, a hard-boiled egg, or even scrambled eggs give you more usable protein, safer, and with better nutrient availability.

And here’s a pro tip: Buy eggs from hens raised on pasture. They often have 2-3 times more vitamin D and omega-3s than conventional eggs. The protein content stays the same, but the rest of the nutrition profile improves. Look for labels like “USDA Organic” or “Certified Humane.” They don’t guarantee more protein, but they do mean the hens were treated better and ate a more natural diet.

Don’t overthink it. One egg = 6 grams of protein. It’s a complete package. It’s affordable. It’s easy. And if you’re trying to get more protein into your day without adding calories or complexity, it’s one of the best tools you’ve got.

How Raw Eggs Compare to Other Common Protein Sources

Can You Get Enough Protein Just From Eggs?

Technically, yes. But you shouldn’t. Eggs are nutrient-dense, but they don’t give you fiber, vitamin C, or many plant-based antioxidants. Relying only on eggs for protein means you’re missing out on other important nutrients. Plus, eating six eggs a day might get boring-and expensive if you’re buying organic or pasture-raised.

Use eggs as a building block, not the whole meal. Pair them with vegetables, whole grains, legumes, or nuts. That’s how you get a full spectrum of nutrients and keep your diet sustainable.

What About Egg Whites Only?

If you’re counting calories or cutting fat, egg whites are a smart choice. One egg white has 3.6 grams of protein and just 17 calories. It’s almost pure protein. But you lose the fat-soluble vitamins, choline, and healthy fats that help your brain and hormones function. If you’re doing a high-protein, low-fat diet for a short time-like preparing for a competition-egg whites make sense. For everyday eating? Eat the whole egg.

How Many Eggs Should You Eat Per Day?

There’s no official limit for healthy adults. Studies show that eating up to three eggs a day doesn’t harm cholesterol levels or heart health. If you have diabetes or high cholesterol, talk to your doctor. But for most people, one to two eggs daily is perfectly safe-and beneficial.

Does Cooking Change the Protein Content?

No. Cooking doesn’t reduce the total protein amount. A raw egg and a boiled egg both have 6.3 grams. But cooking makes the protein easier for your body to use. As mentioned, you absorb more from cooked eggs. So if you’re eating eggs for protein, cook them. Boil, poach, or scramble. Just avoid frying in butter or oil if you’re watching calories.

Are Liquid Egg Products as Good as Whole Eggs?

Liquid egg whites are convenient, especially for meal prep. But they’re just egg whites-no yolk. That means no vitamins A, D, E, K, or choline. Liquid whole egg products exist too, but they’re often pasteurized and may contain additives like stabilizers. Check the label. If the only ingredient is “eggs,” you’re good. If it says “modified food starch” or “citric acid,” you’re better off with fresh eggs.

Does the Egg Color Affect Protein?

No. Brown eggs, white eggs, blue eggs-they all have the same protein content. The shell color depends on the breed of chicken, not nutrition. Don’t pay extra for brown eggs thinking they’re healthier. They’re not.

Does Organic or Free-Range Matter for Protein?

Not for protein. But it does for other nutrients. Free-range eggs often have more omega-3s and vitamin D. Organic eggs come from hens fed non-GMO feed and without antibiotics. If you care about animal welfare or environmental impact, choose them. If you only care about protein? Any egg will do.