Are Eggs an Overrated Source of Protein? An RD Weighs In

Many Americans start their morning with eggs cooked one way or another, thanks to their tasty, rich flavor and robust nutrition. And while eggs are certainly a meaningful source of protein and certain micronutrients, some healthcare professionals caution consumers away from frequent consumption of these morning-time favorites, as they are higher in saturated fat and dietary cholesterol. But is this advice you should follow?

Here, we’ll dive into what the evidence shows us regarding the health implications of the fat found in eggs, as well as highlight some alternative protein options. This will help us answer the question of whether or not eggs are an overrated source of protein.

Protein in Eggs 

When it comes to protein content, it’s hard to deny that eggs are a meaningful source of the macronutrient, and in a conveniently small package. For deeper insight into just how much protein eggs provide—as well as the other nutrition they contain—here’s the nutritional breakdown for eggs, according to the U.S. Department of Agriculture (USDA) Database:

Egg, Whole, Cooked (1 large)

Macronutrients
Calories: 78 calories
Protein: 6 grams (g)
Total Carbohydrates: 0.5 g
Fat: 5 g
Saturated Fat: 1.6 g
Unsaturated Fat: 2.7 g
Cholesterol: 186 milligrams (mg), 62 percent of Daily Value (DV)*

Micronutrients
Riboflavin (Vitamin B2): 0.26 mg, 22% DV
Pantothenic Acid (Vitamin B5): 1.5 mg, 14% DV
Vitamin B12: 0.18 micrograms (mcg), 24% DV
Folate: 22 mcg, 5% DV
Vitamin D: 1.1 mcg, 6% DV
Vitamin A: 149 mcg, 17% DV
Iron: 0.6 mg, 8% DV
Zinc: 0.5 mg, 5% DV
Phosphorus: 86 mg, 12% DV
Selenium: 15 mcg, 27% DV
Choline: 147 mg, 30% DV

From this breakdown, we can see that aside from providing approximately six grams of protein, a single egg offers a range of other nutrients. “Eggs are rich in several nutrients, including one of the few naturally-occurring food sources of vitamin D, which we need to absorb calcium,” says Annette Snyder, MS, RD, CSOWM, LD. You’ll also find meaningful amounts of choline, selenium, phosphorus, iron, vitamin A, and B vitamins, like riboflavin, pantothenic acid, and folate, in these breakfast staples.

Snyder shares that certain egg varieties may also offer additional micronutrients, like vitamin E, vitamin B6, and calcium. “Plus, eggs are great sources of the carotenoids lutein and zeaxanthin, which help protect our eyes from age-related vision loss, and some eggs are also enriched with omega-3 fatty acids,” she adds. These nutrients combine to support tissue (especially muscle) growth, repair, and maintenance, as well as metabolic, immune, heart, bone, and nervous system health.

However, it would be remiss to not address the elephant in the room…the saturated fat and dietary cholesterol content of eggs. “Many studies over the years have shown that the cholesterol we eat from food doesn’t have as much of an impact on the cholesterol in our blood as we originally thought,” says Snyder. These findings are echoed in studies like this 2015 review whereas others, like this 2019 study, have linked dietary cholesterol and egg intake to increased cardiovascular disease risk.

In terms of saturated fat content, “a large egg contains 1.6 grams of saturated fat, which is much less per serving than typical breakfast meats like sausage (7 grams) and bacon (1 gram per slice),” Snyder explains, “But saturated fat does impact cholesterol levels. The American Heart Association recommends no more than six percent of your total calories coming from saturated fat.” Similarly to dietary cholesterol, there’s also conflicting evidence surrounding the cardiac health implications of saturated fat, with some studies not finding as direct of a correlation between the nutrient and heart disease risk.

5 Other Protein Sources That Are as Good (or Better) Than Eggs

And while the confusing evidence surrounding the dietary cholesterol and saturated fat content of eggs shouldn’t necessarily deter you from enjoying them in moderation (more on this later), there are other high-protein options that can help you steer clear of these controversial nutrients almost all together!

Tofu

“Plant-based sources of protein offer added nutrition, like fiber, without notable amounts of saturated fat and dietary cholesterol—you won’t often find this in many animal-based proteins (including eggs). The plant protein closest in quality to animal sources is soy (such as tofu),” says Snyder. This is because soy products, like tofu and edamame, are considered to be complete proteins—containing all 9 essential amino acids—unlike many other plant-based proteins. Plus, a mere half cup of tofu contains an impressive 10 grams of protein!

Quinoa

Another plant-based protein option that uniquely contains all of the essential amino acids needed to synthesize protein in the body in quinoa! “Quinoa is one of my favorites, as it’s also considered a complete protein,” Snyder agrees. This whole grain (though technically a seed) is often turned to as a high-protein substitute for common grain choices like rice and pasta—plus it has a delicious, nutty flavor to boot. It’s just an added bonus that one cup of cooked quinoa contains a noteworthy 8 grams of protein, no dietary cholesterol, and next to no saturated fat.

Legumes

“Cooked legumes, like dried beans, peas, and lentils, are also easy egg alternatives that work well in a soup, used in recipes like black bean and corn relish (which can then be added to salads and grain-based dishes throughout the week), or sprinkled onto a veggie salad,” offers Snyder. And of course, all legumes are excellent sources of protein. Canned beans generally contain around 7 grams of protein per half cup, while lentils boast around 9 grams per half cup. Additionally, one cup of raw green peas offers around 8 grams of the macronutrient.

Nuts and Seeds

Nuts, seeds, and their ‘butters’ are also terrific high-protein alternatives to eggs—as well as a rich source of heart healthy fats, satiety-boosting fiber, and a range of vitamins, minerals, and plant compounds. It’s just an added bonus that they’re super tasty, too! Two tablespoons of most nut or seed butters will contain around 7 grams of protein, whereas about the same amount of most nuts and seeds will hover somewhere around 6 grams of protein.

Low-Fat Greek Yogurt

And finally we have low-fat dairy products, another protein-rich alternative to eggs. “Egg protein is comparable to that of red meat and skin-on poultry in terms of saturated fat and cholesterol content – though eggs have much less unhealthy saturated fat than many cuts of red meat,” says Snyder.

However, low-fat dairy products, like Greek yogurt, will have significantly lower amounts of these fat varieties compared to other animal-based options, making them a healthier choice. While every brand will be slightly different, one brand of low-fat Greek yogurt offers an astounding 15 grams of protein per ¾ cup, and a healthy dose of gut health-boosting probiotics. “If you tolerate and consume dairy, yogurt, cottage cheese, and hard cheeses are fantastic and often-portable protein options for snacking or quick small meals,” Snyder concurs.

Are Eggs an Overrated Source of Protein? 

So this brings us to the ultimate question of whether or not eggs are an overrated source of protein…and the short answer is, definitely not!

“Eggs are versatile, easy to make, packed with nutrients and highly usable protein, and they’re comparatively cheaper than many other animal-based proteins. They’re  portion-controlled, and they last a while in the fridge,” Snyder explains.

However, because of their saturated fat and dietary cholesterol content, eggs are best enjoyed in moderation. “Those with high cholesterol or who want to avoid consuming too much saturated fat or dietary cholesterol may want to limit consumption to one egg per day, or eggs a few days per week,” Snyder offers. Though, this recommendation is a good rule of thumb to follow for most of us, to be on the safe side.