Protein is an important macronutrient that plays many vital roles in the body. It is a major structural component of muscle mass and is essential for building and repairing tissues. Protein is also involved in the production of hormones, enzymes, and immune system components. Getting adequate protein in your diet is crucial for overall health.
Eggs are one of the highest quality sources of protein available. A large whole egg contains about 6 grams of protein. Four ounces of protein equals approximately 28 grams. So it would take around 4-5 large eggs to equal 4 ounces or 28 grams of protein.
How Much Protein is in an Egg?
Let’s take a closer look at the protein content of different types and sizes of eggs:
- A large egg (50 grams) contains 6 grams of protein
- A medium egg (44 grams) contains 5.5 grams of protein
- A small egg (38 grams) contains 4.75 grams of protein
- An extra large egg (56 grams) contains 6.5 grams of protein
- A jumbo egg (63 grams) contains 7 grams of protein
As you can see, the protein content scales up or down a bit depending on the size of the egg. Larger eggs contain more total protein.
How Many Grams of Protein in 4 Ounces?
Four ounces equals 113 grams. There are about 28 grams of protein in 4 ounces or 113 grams of protein-rich foods like eggs, chicken, beef, or fish.
So to get 28 grams of protein from eggs, you would need:
- 4 large eggs (4 x 6 grams protein = 24 grams protein)
- 5 medium eggs (5 x 5.5 grams protein = 27.5 grams protein)
- 6 small eggs (6 x 4.75 grams protein = 28.5 grams protein)
As you can see, it takes about 4-6 eggs to equal 28 grams or 4 ounces of protein, depending on the size of the eggs.
Benefits of Eggs as a Protein Source
Eggs have many advantages that make them one of the best protein sources to include in your diet:
- Highly bioavailable – The protein in eggs is very easily digested and absorbed by the body. Egg protein has a biological value of 100, the highest possible score.
- Contains all 9 essential amino acids – Eggs contain sizable amounts of the essential amino acids that must be obtained through the diet.
- Support muscle growth and maintenance – The amino acid leucine in eggs stimulates muscle protein synthesis. Eggs are great for building and maintaining muscle mass.
- Promote satiety and weight loss – Eggs help you feel fuller for longer after a meal, which aids weight loss. The protein keeps you satisfied.
- Provide choline – A single egg supplies about 147 mg of the nutrient choline, which supports brain and liver health.
- Affordable and versatile – Eggs are inexpensive compared to other protein-rich foods. They can be prepared in many different ways.
Daily Protein Needs
How much protein you need per day depends on many factors including your age, gender, activity level and goals:
- The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound.
- This amounts to about 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.
- People who are more physically active need more protein. Endurance athletes may need up to 1.2-2.0 grams per kilogram or 0.54-0.9 grams per pound.
- Older adults should aim for the higher end of the recommendations to help prevent muscle loss.
- Those trying to gain muscle or strength train can benefit from 1.2-2.0 grams per kilogram or 0.54-0.9 grams per pound.
As long as you eat a variety of protein-rich foods like eggs, meat, fish, dairy, legumes, nuts and seeds, you should be able to meet your daily protein needs without issue.
High Protein Breakfast with Eggs
Here is an example of a high protein breakfast containing about 4 ounces or 28 grams of protein from eggs:
Southwest Breakfast Scramble
- 4 large eggs – 24 grams protein
- 1/4 cup black beans – 4 grams protein
- 1 ounce cheddar cheese – 7 grams protein
- 1/4 avocado – 0.5 grams protein
- Total: 35.5 grams protein
This satisfying scramble contains 4 eggs to provide 24 grams protein, plus smaller amounts from the beans, cheese, and avocado. The total is 35.5 grams protein, exceeding the 28 grams in 4 ounces.
High Protein Lunch and Dinner with Eggs
In addition to breakfast, eggs can also be incorporated into high protein lunches and dinners. Here are some examples:
Lunch – Tuna Egg Salad
- 3 hard boiled large eggs – 18 grams protein
- 1 can tuna in water – 22 grams protein
- 2 tbsp light mayo – 0 grams protein
- Total: 40 grams protein
Dinner – Steak and Eggs with Asparagus
- 6 oz sirloin steak – 42 grams protein
- 2 large fried eggs – 12 grams protein
- 1/2 cup asparagus – 2 grams protein
- Total: 56 grams protein
As you can see, it’s easy to create meals containing around 28-56 grams of protein by combining eggs with other protein-rich ingredients like meat, fish, beans and dairy products.
Protein Needs for Athletes and Active People
Athletes, bodybuilders and highly active people have increased protein needs. Here are some examples of how active individuals can meet higher protein targets using eggs:
Male Athlete – 200 lbs
- Protein needs: 160 grams per day (0.8 grams per pound)
- Breakfast: 4 egg omelet with veggies and cheese – 28 grams protein
- Lunch: 8 oz chicken with salad – 48 grams protein
- Dinner: 8 oz salmon with spinach – 40 grams protein
- Snacks: Greek yogurt, protein shake made with milk
- Total protein: Exceeds 160 gram goal
Female Athlete – 130 lbs
- Protein needs: 104 grams per day (0.8 grams per pound)
- Breakfast: Veggie omelet with cheese – 14 grams protein
- Lunch: Tuna and egg salad – 40 grams protein
- Dinner: Stir fry with shrimp, eggs, and veggies – 30 grams protein
- Snacks: Cottage cheese, protein bar
- Total protein: Exceeds 104 gram goal
Active adults can eat eggs at meals and snacks along with other protein sources to help meet elevated daily protein requirements.
Protein for Weight Loss Diets
Higher protein diets are commonly recommended for weight loss. Eggs can help increase your protein intake to support fat burning and appetite control when losing weight. Here is a sample high protein weight loss diet:
Daily Meal Plan
- Breakfast: Veggie omelet – 20 grams protein
- Lunch: Chicken salad – 30 grams protein
- Dinner: Steak and veggies – 40 grams protein
- Snacks: Cottage cheese, protein shake – 25 grams protein
- Total: 115 grams protein
The meal plan provides a steady supply of protein from eggs, lean meats, dairy and shakes to preserve muscle mass while cutting calories for weight loss.
Increasing Protein Intake
Here are some tips for increasing your daily protein intake using eggs:
- Add eggs to salads, soups, stir fries, casseroles and grain bowls
- Make omelets or scrambles with veggies and cheese
- Prepare egg muffin cups with your favorite add-ins
- Top avocado toast with sliced hard boiled eggs
- Mix eggs into rice or quinoa for extra protein
- Snack on hard boiled eggs and cottage cheese
- Make a breakfast sandwich with eggs and Canadian bacon
With a little creativity, it’s easy to enjoy eggs more often and increase your total daily protein intake. Eggs pair well with many other healthy foods too.
Protein Content of Other Foods
For comparison, here’s the protein content of other common protein-rich foods:
| Food | Serving | Protein (grams) |
|---|---|---|
| Ground beef, 90% lean | 3 ounces | 19 |
| Chicken breast | 3 ounces | 26 |
| Tofu | 1/2 cup | 10 |
| Lentils | 1/2 cup | 9 |
| Greek yogurt | 6 ounces | 17 |
| Cottage cheese | 1/2 cup | 15 |
| Milk | 1 cup | 8 |
| Almonds | 1 ounce | 6 |
As you can see, eggs provide right around 6 grams of highly bioavailable protein per large egg, which is an excellent source. For variety, eggs can be combined with other protein-rich foods like meat, dairy, seafood, legumes, nuts and seeds to help meet your daily protein needs.
Conclusion
In summary, it takes about 4-5 large eggs to equal 4 ounces or 28 grams of protein. The exact amount will vary a bit depending on the size of the eggs. Eggs are one of the highest quality protein sources and contain all 9 essential amino acids. They provide protein that is highly bioavailable and support muscle building, weight loss, satiety and overall health. Eggs can be incorporated into meals and snacks in many ways to help individuals meet their protein needs, especially active people, athletes and those wanting to lose weight.