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How much protein is in an egg
How much protein is in an egg?

How much protein is in an egg?

  • Reading time: 9 min.

Proteins are essential for building muscle mass, so you're probably making plenty of effort to get enough protein on a daily basis. You can get these proteins from both animal and plant products such as chicken, dairy, beef, nuts, salmon, legumes, Whey Protein and eggs. You've probably seen old video clips of bodybuilders drinking glasses filled of raw eggs as part of their protein intake. But how much protein does an egg actually contain? In this XXL Nutrition blog we'll tell you all about egg protein and the nutritional value of eggs!

How much protein is in an egg?

Whether it's a nice boiled egg with your breakfast or lunch, there are many ways to incorporate eggs into your nutrition plan. To keep track of whether you're getting enough protein, it's always helpful to know how much protein an egg contains.

Wondering how many grams of protein are in an egg? This usually depends on the size and weight of the egg itself. When you buy a carton of eggs, there is usually a choice of small (S), medium (M), large (L) and extra large (XL).

  • Small = 43-53 grams
  • Medium = 53-63 grams
  • Large = 63-73 grams
  • Extra large = more than 73 grams

To find out the amount of protein in an egg, we consulted the NEVO, the Dutch Nutrient Database (part of the RIVM, or the Dutch National Institute for Public Health and the Environment). According to the NEVO, eggs contain about 12.3 grams of protein per 100 grams.

If we assume a weight of 60 grams per egg for the sake of convenience, there are 7.4 grams of protein in one boiled egg.

This is the amount of protein in a boiled egg without the shell. Because the weight of an egg can vary, the exact amount of protein it contains can also vary, so below we will share the nutritional values of an egg per 100 grams.

Nutritional values of eggs

Of course, an egg doesn't just provide protein. In addition to protein, eggs contain carbohydrates and fats. Their carbohydrate content is very low, which is why eggs are popular choice for low-carb diets. The table below shows the nutritional values of a boiled egg (per 100 grams). This information can be found on the website of the NEVO under the title “kippenei - gekookt (NEVO-code 84)” [chicken egg - cooked (NEVO code 84).

Energy (kJ) 535 kJ Energy (kcal) 128 kcal Protein 12,3 grams Carbohydrates 0,2 grams Total fat 8,8 grams Saturated fat

2,9 grams

Fibre 0,0 grams


How much protein is there in egg yolk and egg white?

An egg consists of the yolk and white. On average, an egg is about one-third egg yolk and two-thirds egg white. Both the yolk and the white contain protein; the yolk, however, also contains fat (which the egg white does not). But how much protein is in the yolk and how much protein is in the egg white?

  • Egg yolk = 16.7 grams of protein per 100 grams
  • Egg white = 10.5 grams of protein per 100 grams

To make the information in our blog about protein in eggs complete, we have calculated these values for an egg that weighs 60 grams, with these being:

  • Egg yolk= 3.4 grams of protein per 60 grams
  • Egg white = 4.2 grams of protein per 60 grams

Have you calculated how much protein per day you need? You can then use the protein values above to help shape your nutrition plan.

Does cooking affect the quality of proteins?

Think back to those “hardcore bodybuilders” you saw drinking pints of raw eggs. Is it a good idea to do this or is it better to eat a boiled egg? We looked at the absorption of egg protein from raw eggs and from cooked eggs.

And what were the results? You are much better off eating boiled eggs than raw eggs. Our research revealed that your body absorbs about 90% of the protein from cooked eggs, while for raw eggs, this was only 50%. This result was confirmed in another study in which athletes were given a meal containing cooked egg protein or raw egg protein. Those who ate cooked egg proteins had a 94% absorption rate, compared to a rate of 74% for those who ate uncooked egg proteins.

Is egg protein good for you?

Now that you know how much protein is in an egg, you probably want to know how valuable these proteins are to your body. First, it's good to know that egg protein contains all the essential amino acids. These amino acids are the building blocks of protein and play an important role in various physiological processes in the body.

Because the protein from an egg contains all of these essential amino acids, this makes it very valuable to your body. This good amino acid profile ensures that egg protein is a good match for your body's nutritional needs, and better than that of many plant-based proteins, such as grains, oats, soy and nuts.

High biological value of proteins

To determine if a product has a good amino acid profile, we need to look at the biological value of proteins. This is a number between 0 and 100. The higher the value, the better the amino acid profile matches our body's own protein needs (in proportion and quantity). Eggs have a biological value of 100, which means that egg proteins are very biologically valuable. Compare the following foods:

  • Egg = 100
  • Cheese = 84
  • Beef = 80
  • Chicken = 79
  • Soy = 74
  • Fish = 70
  • Oats/Porridge = 66
  • Milk = 60
  • White rice = 56
  • Potatoes = 34

Egg Protein

You can also use a protein shake to supplement your muscle building nutrition plan. Whey Protein is the most popular choice for protein shakes, but unfortunately this is not suitable for everyone; as whey protein is a by-product of milk, it is not suitable for vegans or for those with a lactose intolerance. For this latter group of people, egg protein is an excellent substitute.

For example, our Egg Protein consists of 100% egg albumin for the highest possible nutritional values. This egg-based protein powder is completely lactose- and milk protein-free. Do you have an allergy to lactose or cow's milk? Then Egg Protein is a good alternative to Whey Protein for you.

XXL Nutrition Egg Protein is the result of a high quality and pure filtering process. During this process, the egg white is isolated, dried and then processed into a very fine powder (egg albumin) that can be properly absorbed by the body. This means the highest possible percentage of protein, minimal levels of carbohydrates and not an ounce of fat.

Liquid egg white protein

Eggs are high in protein (with a high biological value), but they also contain a lot of fat. Do you want to incorporate egg protein into your diet but would rather not get too much fat from egg yolks? You could always separate egg whites and egg yolks by hand, for example, if you wanted to make an omelette containing more white than yolk. This, however, is not always a practical solution. Fortunately, this is where our Liquid Egg Whites come in handy. This is 100% liquid egg protein that you can drink straight from the bottle or use in cooking, baking and even as an addition to your protein shake. Liquid Egg Whites are pasteurised and are completely free from additives and preservatives.

This is how much protein is in an egg

After reading our blog, you will know exactly how much protein is in an egg, that is to say, 12.3 grams of protein per 100 grams. Because the size and weight of eggs can vary considerably, you can use this information to calculate how much egg protein you are getting. Egg protein contains all the essential amino acids your body needs, which makes it is an excellent source of protein for athletes. Are you a vegetarian or do you have a lactose allergy? Then Egg Protein is a good substitute for Whey Protein as a daily supplement.




Marvin Grouw
This blog is written by:
Marvin Grouw
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