How Much Protein Is in One Egg? Know The Facts!
From protein content to calories in one egg to whether free-range eggs are truly better, read as experts answer your biggest questions about eggs.
Questions We’re Answering In This Article
- How much protein is actually in one egg?
- How many calories are in one egg?
- Does the nutrition of an egg change based on how you cook it?
- Are free-range eggs better?
Breaking Down The Protein In An Egg: Yolk, White And Shell
Eggs come in many sizes! There can be around 4 to 8 grams of protein in a single egg depending on how big or small it is. Let’s break down how much protein is actually in one egg, and how the yolk and egg white each contribute to this protein content.
The Egg Yolk
More protein in egg yolk or white, or both? Let’s settle the debate!
The egg yolk contains close to half of the protein content of an egg. In a large egg, the yolk can contain around 2.7 grams of protein, but honestly, the yolk is so much more than just a source of protein. It also contains essential vitamins and minerals that are great for your body.
The Egg White
There can be around 3.6 grams of protein per 33 grams of raw egg white.
Low in carbs and high in protein, egg whites are great for those trying to increase their protein intake, while maintaining their calorie count.
But our recommendation? Both yolks and whites have different benefits. Don’t skip any part of the egg, for all-rounder nutrition.
The Eggshell
Is there protein in eggshells too? We’re here to tell you, yes!
In our decades of working with eggs at Farm Made Foods, and loving our queens - we’ve been experimenting, discovering and exploring everything that eggs can do. One thing we always believe in is real sustainability that celebrates every piece of the whole, and everything natural.
Before you discard your eggshells, read about the nutritional value and protein eggshells contain, and think about everything they could do for your body and the planet.
Eggshells are a great source of protein and are loaded with other nutrients too.
A great way to use up eggshells is to boil them first, then bake them until dry, and then grind them to a fine powder. Add one teaspoon to power-pack your daily breakfast smoothie or protein shake. Remember to always grind down and boil your shells before consuming. Eating shells is a great source of nutrition, but raw shells are a definite no-go,
The Calories In One Egg
One egg contains anywhere between 50-90 calories, depending on size (on average, 2 eggs calories amount to about 160). The calories in egg whites are lower than egg yolks, but the yolk contains essentials like minerals and vitamins that are beneficial.
Raw, Boiled Or Baked - Do The Nutritional Benefits Change?
The amount of protein in one egg does not change based on how it is cooked - but what you add to your recipe. Ingredients like butter and cheese can amp up the calorie count, while tofu or microgreens can add vitamins and antioxidants to your meal.
Our tip? Play, but keep it green. Experiment with new recipes like the viral feta fried eggs or turn your eggs into indulgent pancakes for strawberry season, but don’t forget to add some greens and veggies into the mix too.
Check out our Instagram page for healthy egg recipes full of play - from a protein-rich egg pizza to kimchi-deviled eggs. Click here!
So, Are Free-Range Eggs Better?
Since our inception in 2016, Farm Made Foods has been passionate about ethical eating, and animal welfare. Our queens enjoy their time wandering in pastures all day long and soaking up the sun. Their diet is natural, and rich in nutrition - with absolutely no artificial additives or hormones.
With lots of space to run around, and spend time foraging for seeds, and perching - our hens spend their lives like royalty, resulting in healthy eggs, laid stress-free and full of natural nutrition.
Order your first box of Farm Made Foods’ free-range eggs, and celebrate your first step into the future of eggs - one made with love.
Click here to get your first taste of free-range eggs from Farm Made Foods!