How Much Protein in an Egg? A Nutritional Deep Dive

You’ve probably savored the satisfaction of a plate of eggs, even if you don’t know exactly how much protein they contain. Whether you enjoy them fried, poached, or scrambled, eggs are a breakfast staple for good reason: they’re quick, easy to prepare, and keep you feeling full until lunchtime. Protein content is a key component to this satiety.

Recently, the “inexpensive” attribute of eggs has changed drastically. Due to bird flu outbreaks among poultry, egg prices have soared. If you’re seeking alternatives to your morning omelet or scramble that offer similar benefits without the high cost, you’re not alone. This situation might persist for a while: “Eggs are in short supply and hard to find, so the price is high across the board and will likely go higher,” Tom Tabler, PhD, a professor of animal science at the University of Tennessee Institute of Agriculture, previously told SELF. Importantly, there’s no evidence suggesting bird flu can be contracted from eating properly cooked poultry or eggs. However, choosing alternatives might still be preferable.

Fortunately, numerous breakfast options can fill the void left by eggs, even when considering their high protein content. An egg provides between five to eight grams of protein, depending on its size. “Protein is a vital component to a healthy breakfast,” Jessica Jones, MS, RD, certified diabetes educator and founder of Diabetes Digital, previously told SELF. Protein’s role is significant as it keeps you full, aids in muscle recovery post-workout, and assists in repairing damaged skin. Aim for at least 20 grams of protein in your breakfast to prevent mid-morning hunger, advises Cara Harbstreet, MS, RD, LD, a Kansas City–based registered dietitian and founder of Street Smart Nutrition.

To assist in transitioning away from eggs, here’s a list of satisfying, protein-rich alternatives, ranging from sweet to savory.

Greek Yogurt: A classic choice, Greek yogurt is packed with protein and can be customized with fruits, nuts, and seeds.
Peanut Butter Toast: A simple yet effective option, peanut butter on whole-wheat toast provides both protein and healthy fats.
Chickpea Flour Pancakes: A surprising alternative, pancakes made with chickpea flour offer a substantial protein boost compared to traditional pancakes.
Smoked Salmon Bagel: Topping a bagel with smoked salmon is a delicious way to increase your protein intake and add healthy omega-3 fatty acids.