Key takeaways:
- One whole egg, approximately 50g, has about 6g protein.
- According to a study[1] , eggs are the most digestible protein source, with a digestibility of 97% on a scale of 0-100%.
- The protein content of an egg varies with egg size, type, and cooking method.
- Despite common misconceptions, egg yolk is also beneficial for health.
Egg - this single superfood holds the key to fulfilling everyone’s protein needs. We all remember the nostalgic ‘ande ka funda’ advertisement on TV, and we can all recall the first time we had a bite of this amazing protein powerhouse.
But, how much protein does one egg have?
Not just that, when we talk about eggs, some other important questions come to mind as well, such as:
- Can a single egg unlock the treasure trove of health?
- Is egg yolk as healthy as egg whites?
- Are desi eggs better than farm eggs?
- How do eggs compare to vegetarian sources of protein such as paneer, soya, and chana?
In this article, we shine the spotlight on one of the best sources of protein.
Are you ready to know more?
How much protein is there in one egg?
One medium-sized 50g egg has about 6g protein. This means, if you require 60g protein intake daily, one egg can help you reach 10% of your daily protein intake.
However, this statistic isn’t set in stone.
The protein content in an egg varies with the size and type of the egg.
The following table shows the breakdown of protein content in an egg by size.
Egg white vs egg yolk: Which has more protein?
It is believed that egg yolk doesn’t have as much protein as egg white. But this isn’t true.
In a medium-sized egg, egg white contains approximately 3.6g protein, while the egg yolk contains approximately 2.7g protein.
So, should you avoid egg yolk?
Egg yolk comes with vitamins B, D, A, K, and E, which make protein and fat absorption easier.
Egg yolks are rich in lutein, a pigment that is linked to better eyesight and reduced risk of eye disease.[2]
This is why, rather than just eating egg whites, eating whole egg is more beneficial for your health.
“Eggs are a nutrient-dense food: the yolk contains essential vitamins such as A, D, E, and B12, as well as choline and healthy fats, while the whites primarily provide high-quality protein.”
Ashlesha Joshi, fitness dietitian and nutritionist
Does cooking an egg reduce its protein content?
Here’s the thing about eggs - no one eats them raw. So, your next big question will be, “Does cooking an egg reduce its protein content?”
No, it doesn’t.
Cooking an egg improves its protein bioavailability.
This means the protein that comes from a cooked egg is absorbed more effectively than the protein that comes from a raw egg.
The table below provides a breakdown of protein and calorie counts by egg’s cooking method.
As you can see, no matter how you cook your egg - boil it, fry it, scramble it, or poach it, its protein count doesn’t change. Rather, the dish's calorie count changes.
What also changes is the digestibility of the protein within the egg, and of the egg itself.
This is confirmed by a study[3] that observed patients who had their digestion studied once after consuming a meal containing 25g cooked egg and once after consuming the same meal in raw form.
Cooked egg’s digestibility was 90%, while raw egg’s digestibility was only 51%.
Desi egg vs farm egg: What should you pick for protein?
Desi eggs, also known as free-range eggs, are really popular in India.
Desi eggs are eggs that come from hens that are left free to roam around the barns or farms. These hens are also allowed to roam free on green pastures.
Farm eggs, on the other hand, come from commercially reared hens that are fed heavy diets in controlled environments.
But when it comes to actually picking an egg, should you pick desi eggs or go for farm eggs?
This study[4], which aimed to find out if desi eggs were nutritionally superior to farm eggs, has an answer.
- Desi eggs were richer in omega-6 compared to farm eggs.
- Desi eggs also had slightly lower cholesterol levels per egg yolk.
The table below summarises the benefits offered by desi eggs vs farm eggs.
How much protein do different egg dishes have?
An egg in itself is quite bland. But not in Indian households. Here, eggs are turned into a flavourful feast.
But does that affect the egg’s protein count?
How much protein does your favourite egg omelette or egg bhurji have?
Let’s find out.
Protein in popular egg dishes
| Name of the dish | Protein (in grams) | Calories (in kcal) |
|---|---|---|
| Egg omelette (100g) | 12 | 227 |
| Egg white omelette (76g) | 8 | 76 |
| Egg bhurji (150g) | 8 | 182 |
| Egg curry (150g) | 7 | 159 |
| Egg dosa (150g) | 10 | 244 |
| Egg frankie (150g) | 14 | 291 |
| Egg roll (150g) | 10 | 319 |
| Egg paratha (150g) | 14 | 322 |
| Egg appam (150g) | 10 | 330 |
Eggs vs other protein sources
Now that we know how much protein some popular egg dishes contain, it is also essential to understand how this protein-rich food compares with other protein sources available in India.
While a 100g egg has 12g protein, paneer has 18g protein per 100g and chana has 17g protein per 100g.
Soya, however, tops the list, with 23g protein per 100g!
Also, while protein is important, affordability is equally important. Even though egg is a complete source of protein, here is how it stacks up against other major protein sources.
To conclude
Eggs are a complete source of protein. On their own, they can easily help us fulfil our daily protein needs.
When eaten the right way, eggs can not only help build and strengthen our muscles, but also prove beneficial for our eye and heart health.
Ande ka funda is really simple. They are packed with essential protein and vitamins, and including them in your diet can work wonders for your health.
So, have you tried eating an egg today?
Eating right, but still not losing weight?
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FAQs
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How many eggs should I eat in a day?
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Are eggs bad for cholesterol?
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How much protein does 1 duck egg have?
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How much protein is in 2 boiled eggs?
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Do eggs have more protein than whey protein?
References:
- [1] Puglisi, M. J., & Fernandez, M. L. (2022). The health benefits of egg protein. Nutrients, 14(14), 2904. https://doi.org/10.3390/nu14142904
- [2] Brown, J. (2025, January 13). The truth about eating eggs. https://www.bbc.com/future/article/20190916-are-eggs-good-for-you
- [3] Evenepoel, P., Geypens, B., Luypaerts, A., Hiele, M., Ghoos, Y., & Rutgeerts, P. (1998). Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. Journal of Nutrition, 128(10), 1716–1722. https://doi.org/10.1093/jn/128.10.1716
- [4] English, M. M. (2021). The chemical composition of free-range and conventionally-farmed eggs available to Canadians in rural Nova Scotia. PeerJ, 9, e11357. https://doi.org/10.7717/peerj.11357
- [5] ICMR-National Institute of Nutrition, Sesikeran, B., Brahmam, GNV., Ibrahim, S. A., Gavaravarapu, S. M., Damayanti, K., & Raghunatha Rao, D. (2024). DIETARY GUIDELINES FOR INDIANS (By R. Hemalatha, P. Uday Kumar, M. S. Radhika, S. Fernandez Rao, K. Krishnaswamy, K. V. Radhakrishna, K. Madhavan Nair, N. Arlappa, V. Sudershan Rao, Y. Venkataramana, B. Kulkarni, S. C. Vir, P. Ramachandran, A. Siddhu, R. Bhandari, J. Srinath, S. Devendran, & PS. Rama Rao; ICMR-National Institute of Nutrition, Ed.). https://agritech.tnau.ac.in/nutrition/pdf/DGI_07th_May_2024_fin.pdf