How much protein is in an egg? Thai egg sizes 0 to 5

How much protein is in one egg?

The Thai Food Composition Database, kept by the Institute of Nutrition at Mahidol University, lists whole raw hen egg at 13.02 g of protein per 100 g edible portion and an egg boiled for 10 minutes at 13.15 g, with 87 percent of the egg as bought being edible (the rest is shell). The Thai Agricultural Standard for hen eggs sorts eggs into sizes 0 to 5 by the weight of one egg. Weight, times 87 percent, times protein per 100 g, gives the table.

• The table is arithmetic on those two sources, rounded to 0.1 g. A real egg can land anywhere inside its weight band, so read each row as a range.
• Size 3 is the middle of the range. At the middle of its band, 57.5 g in the shell, a boiled egg has about 6.6 g of protein.

How many eggs make 20 to 40 g of protein?

The International Society of Sports Nutrition (ISSN) gives 0.25 g of high quality protein per kg of bodyweight, or an absolute 20 to 40 g, as a general dose per meal. At about 6.6 g per boiled size 3 egg, 20 g is about 3 eggs, 25 g is about 4 eggs and 40 g is about 6 eggs.

That is a lot of eggs for one meal. Most people will combine eggs with another protein food, which is where the high protein food guide below helps.

Does the way you cook an egg change the protein?

Per 100 g, the database shows raw whole egg at 13.02 g, boiled at 13.15 g and an omelette seasoned with fish sauce at 13.98 g. The omelette also carries 32.89 g of fat and 361 kcal per 100 g, against 8.31 g of fat and 138 kcal for the boiled egg, because of the frying oil.

A steamed egg made with water and fish sauce has only 4.93 g of protein per 100 g, because the water you add dilutes it. The protein did not go anywhere, you are weighing more water. Compare foods per 100 g of the same kind.

Is the white or the yolk higher in protein?

Per 100 g raw, the database lists egg white at 10.21 g of protein and egg yolk at 15.34 g. The yolk is denser in protein per 100 g but also carries 30.21 g of fat against 1.08 g in the white. These are per 100 g figures, not per egg, so they do not say how much of an egg's protein sits in each part.

When eggs are not enough, and what powder is for

The ISSN says active people can get their daily protein from whole foods, and describes supplements as a practical way to secure enough protein of good quality without adding many calories. If four eggs at breakfast is not realistic, powder fills the gap.

The table below compares the powders on our shelf today by cost per 25 g of protein. It is rebuilt from our catalog every few minutes. We deliver free within Bangkok only, and only what is on the shelf is for sale.