Highest-Protein Egg Foods, Ranked Per Serving (2026)
Goose eggs are the highest-protein egg food per serving.
Goose eggs provide 20.0 g of protein per serving, while hard-boiled eggs offer 17.1 g. Turkey eggs contain 10.8 g of protein per serving.
This post ranks various egg foods based on their protein content per typical serving, using USDA FoodData Central data. The focus is on whole foods and their nutritional contributions.
Why Protein Matters for Muscle, Satiety, and Weight Management
Protein is essential for muscle repair and growth, making it a vital nutrient for those engaged in physical activity. It also contributes to feelings of fullness, which can help manage appetite and support weight management. Including high-protein foods in the diet is associated with improved satiety and may aid in maintaining a healthy weight. This is educational information, not medical advice.
Highest-Protein Eggs, Ranked Per Serving
The following table ranks egg foods by their protein content per serving.
| # | Food | Typical serving | Protein/serving (g) | Protein/100 g (g) | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|---|
| 1 | Goose Egg (Raw) | 1 egg (144 g) | 20.0 | 13.9 | 266 | 19.1 | 1.9 | 0.0 |
| 2 | Hard-Boiled Egg | 1 egg (136 g) | 17.1 | 12.6 | 211 | 14.4 | 1.5 | 0.0 |
| 3 | Turkey Egg (raw) | 1 egg (79 g) | 10.8 | 13.7 | 135 | 9.4 | 0.9 | 0.0 |
| 4 | Duck Egg (Raw) | 1 egg (70 g) | 9.0 | 12.8 | 130 | 9.6 | 1.0 | 0.0 |
| 5 | Raw Whole Egg | 1 egg (50 g) | 6.3 | 12.6 | 72 | 4.8 | 0.4 | 0.0 |
| 6 | Fried Egg | 1 egg (46 g) | 6.3 | 13.6 | 90 | 6.8 | 0.4 | 0.0 |
| 7 | Poached Egg | 1 egg (50 g) | 6.3 | 12.5 | 72 | 4.7 | 0.4 | 0.0 |
| 8 | Large Egg | 1 egg (50 g) | 6.2 | 12.4 | 74 | 5.0 | 0.5 | 0.0 |
| 9 | Scrambled Whole Egg | 1 egg (61 g) | 6.1 | 10.0 | 91 | 6.7 | 1.0 | 0.0 |
| 10 | Fat-Free Liquid Egg Substitute | 1 egg (60 g) | 6.0 | 10.0 | 29 | 0.0 | 1.2 | 0.0 |
| 11 | Egg Yolk (raw, pasteurized) | 1 oz (28 g) | 4.4 | 15.6 | 84 | 7.1 | 0.2 | 0.0 |
| 12 | Frozen Scrambled Eggs | 1 serving (28 g) | 3.7 | 13.1 | 37 | 1.6 | 2.1 | 0.0 |
How Nutrola Tracks Protein for You
Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including protein, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.
For related references, see highest-protein foods, highest-protein poultry.
How We Compiled These Numbers
Data was sourced from USDA FoodData Central SR Legacy and Foundation Foods. The per-serving values reflect USDA household weights, while per 100 g values are normalized for comparison. Each food is listed once for clarity, and this information is provided for educational purposes, not medical advice.
Frequently Asked Questions (FAQ)
How much protein is in a goose egg?
A goose egg contains 20.0 g of protein per serving.
What is the protein content of a hard-boiled egg?
A hard-boiled egg provides 17.1 g of protein per serving.
How much protein does a turkey egg have?
A turkey egg has 10.8 g of protein per serving.
What is the protein content of a duck egg?
A duck egg contains 9.0 g of protein per serving.
How much protein is in a raw whole egg?
A raw whole egg provides 6.3 g of protein per serving.
What is the protein content of a fried egg?
A fried egg has 6.3 g of protein per serving.
Key Takeaways
- Goose egg: 20.0 g protein per serving.
- Hard-boiled egg: 17.1 g protein per serving.
- Turkey egg: 10.8 g protein per serving.
- Duck egg: 9.0 g protein per serving.
- Raw whole egg: 6.3 g protein per serving.
- Fried egg: 6.3 g protein per serving.
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