Proteins Of Egg – Which is better?

Hen Eggs are one of the most widely consumed foods in the world. It is popular because of its taste and the protein of the egg. People widely adopt eggs into their meals due to the higher protein content of egg. Eggs were once a debatable topic linked with increase in ldl cholesterol. But many industry experts have since demonstrated that eggs have lots of eating advantages and source of proteins. There are many other nutrients that eggs are loaded with. This article shall discuss proteins of egg particularly protein in 1 egg white as well as boiled egg protein.

When you go to a supermarket, you may find varieties of eggs from different farms. If you take half a dozen egg boxes in your hand, you will notice that some eggs are heavier than others and their cost also varies accordingly. Protein content of egg depend upon its weight. Eggs come in different weights so protein content of egg along with its other nutrients will vary.

Proteins of Egg

Eggs are a very good source of proteins and are categorised as high-quality proteins. It contains all the essential amino acids that the body cannot produce. Generally, if you have to find how good a food is in its protein, you need to find the percentage of protein it has as compared to its total calories. This is also termed as the protein richness of that food.

The upcoming paragraphs will demonstrate proteins of egg in its different forms such as proteins of whole egg, proteins of egg white and proteins of boiled egg. Read on.

Measuring Proteins of Egg

There is no way to establish how much protein content of eggs purchased from the supermarket. Here we have weighed the raw egg as 56 gm and calculated its nutrition to establish its protein content. 

We observed that the edible portion of the egg is only 47 gm as the weight of its shell was 9 gm. This was done by weighing raw egg yolk and raw egg white in a bowl. This weight was later by subtracted by the weight of the bowl (which was 63 gm) in final measurements.  In this case protein content of egg was found to be 6.24 gm.

Weight of whole egg with shell
Weight of egg white – 30 gm (bowl weight 63 gm)
Weight of egg yolk – 17 gm (bowl weight 63 gm)

Proteins of egg white

Since I have already measured raw egg white as 30 grams, I calculated the protein in 1 egg white as 3.25 gm

A whole hen egg weighing 56 gm has 30 gm of raw egg white and 17 gm of egg yolk. In terms of percentage Egg white weighs around 54% by weight and egg yolk weighs 30 % by weight and balance 16% being weight of eggshell. It is to be observed that egg white does not contain any carbs and hence can be added to a low carb diet or keto diet.

Boiled egg protein

Many of the office goers or the unmarried people are fond of boiled eggs as it does not need any further cooking. Even the gym goers also opt for boiled eggs as an oil free eating that reduces fats and adds more proteins.  For a healthy adult and a healthy child, boiled egg protein is great mode to get essential vitamins and minerals. Egg provide Vitamin D and Vitamin B12, zinc selenium and other minerals too. 

Many of these nutrients are a vital aspect of a healthy person’s diet. If you are in a hurry you can also just boil the whole egg and consume only the egg white portion of it.

To calculate our boiled egg protein I have weighed another hen egg and put it for boiling. The weight of the whole hen egg was 48 gm and after boiling its weight was observed to be reduced by 1 gm to 47 gm.

When we peeled the shell separated egg white and egg yolk and measured their weight separately. The weights was found to be 28 gm and 13 gm respectively. The weight of eggshell was established as 6 gm by reduction method. We have reduced the weight of boiled egg white and boiled egg yolk from the whole boiled egg. The calculation was as follows:

Calculating boiled egg protein

Weight of eggshell = Weight of whole boiled egg – (Boiled egg weight of boiled egg white + weight of boiled egg yolk). 

Weight of eggshell = 47 (28 + 13) grams

Weight of eggshell – 6 grams

In terms of percentage of whole egg, the egg white weighed around 59.57 % by weight and egg yolk weighed 27.66 % by weight and balance 12.77 % being the weight of eggshell.

So I have calculated boiled egg protein for the whole egg and white egg portion separately. The screenshots are attached for your review.

I found that the whole boiled egg protein is 5.07 gm whereas boiled egg white protein content as 3.46 gm


Proteins of egg depend upon its weight and usually is around 6 to 7 grams. Protein in 1 egg white is around 3 to 4 grams. Protein content of eggs nearly remains the same when you boil an egg.

In terms of energy balance, it is observed that protein content of a raw egg is 40% compared to its calories, protein in 1 egg white raw is 97% of the total calories, boiled egg protein content for the whole egg is 36.4% of its total energy and boiled egg white protein for white portion is 94% of  its total calories. Egg whites raw and boiled egg white contain most of the protein whereas whole eggs are relatively less protein rich. To get maximum protein of egg with minimum calories, can happen when one eats more egg white than whole eggs.

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Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio

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