Hey all you Dad Bod 40 (and over) Brothers out there, Let’s face it, we love our Dad Bod 40, we just want to stay strong, lean, and at our best to chase our kids around, work out, and feel great. One of the most common questions I get from you guys is, “How much protein in 1 egg?” Eggs are one of my favorite foods to eat when I need to refuel, build lean muscle, and stay healthy. I am the founder of Dad Bod 40, I’m pumped to break down the protein in 1 egg, how much protein in an egg white vs how much protein in 1 egg yolk and share why eggs are so important for us to eat. Let’s crack into it!
Key Takeaways
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A large egg gives you about 6-7 grams of protein, with 3.6 grams in the egg white and 2.7 grams in the yolk.
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Eggs have all the building blocks you need to keep your muscles strong and recover quick.
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For us guys over 40, eggs help keep muscles solid, your heart happy, and hunger at bay.
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Eating 2 eggs means 12-14 grams of protein, a fast way to boost your day.
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Boil or scramble ‘em to keep the protein high without extra grease.
Why Eggs Are Your Best Friend After 40
Once you hit your 40s, staying fit takes some extra hustle. Muscle starts slipping if you don’t feed it right, so protein is your wingman for keeping that Dad Bod 40 in check. Eggs are cheap, crazy easy to whip up, and packed with high-quality protein that helps you rebuild muscle, stay pumped, and even keep your hormones firing.
So, how many grams of protein in an egg? Let’s dig in.
The Protein Deal: How Much Protein in 1 Egg?
According to the most recent data from the USDA (2025, just released), one large egg (weighing about 50 grams) provides:
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Total protein: 6-7 grams
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Protein in 1 egg white: 3.6 grams
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Protein in 1 egg yolk: 2.7 grams
The whites are where the majority of the protein is located, but the yolk is not to be underestimated. The yolk is packed with nutrients such as choline for brain health, vitamin D for bone support, and the fats needed to keep your testosterone levels humming along, which is especially important for us men over 40.
How Much Protein in 2 Eggs?
If you’re chowing down on 2 eggs, you’re getting 12-14 grams of protein, depending on their size. That’s a quick way to beef up your protein game, especially if you pair eggs with something like oatmeal or grilled chicken.
Eggs and Muscle: Your Gym Buddy
For us over 40, holding onto muscle is everything it keeps you moving, prevents injuries, and makes you feel like a beast. Eggs are a complete protein, meaning they’ve got all the stuff your body needs to repair and grow muscle. Here’s why they’re clutch:
Protein That Packs a Punch
Eggs have leucine (about 1.2 grams per egg), which is like the spark that fires up muscle growth. It helps your body rebuild after a tough workout, keeping your Dad Bod 40 strong.
Easy to Fit Into Your Life
Whether you’re scrambling eggs for breakfast or boiling some for a snack, they’re a no-brainer. Two eggs in the morning give you that 2 eggs protein kick of 12-14 grams, keeping you full and ready to crush your day.
Egg Whites vs. Yolks: What’s the Vibe?
I hear this all the time in the Dad Bod 40 crew: Should I stick to whites or eat the whole egg? Here’s the real talk.
How Much Protein in an Egg White?
The egg white brings 3.6 grams of protein and barely any fat, so it’s awesome if you’re watching your calories. It’s also low in cholesterol, which some of us keep an eye on for heart health.
Protein in 1 Egg Yolk
The yolk’s got 2.7 grams of protein, plus healthy fats and stuff like choline and vitamin D. Back in the day, people freaked about yolks and cholesterol, but new research (2025) says for most guys, eggs don’t mess with your cholesterol much.
My Take: Eat the whole dang egg. The combo of protein in 1 egg white and protein in 1 egg yolk gives you a killer mix of muscle-building protein and nutrients to keep you feeling like a champ.
How to Make Eggs Part of Your Game Plan
Eggs are a slam dunk for healthy living because they’re so easy to toss into your meals. Here’s how I roll with ‘em:
Breakfast That Fires You Up
Start your day with 2 eggs scrambled with spinach and avocado. Enjoy 12-14 grams of protein!. Add some whole-grain toast, and you’re set to dominate.
Post-Gym Fuel
After crushing it at the gym, a hard-boiled egg gives you 6-7 grams of protein to jumpstart recovery. Grab another for that 2 eggs protein hit of up to 14 grams.
Meal Prep Like a Boss
Boil a batch of eggs for the week. They’re perfect for a quick snack or throwing on a salad, giving you that protein in 1 egg to keep you satisfied.
Eggs Are More Than Just Protein
Eggs aren’t just about how much protein in an egg. They’re like a power-up for guys over 40:
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Choline: In the yolk, it keeps your brain sharp so you stay on top of your game.
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Vitamin D: Good for your bones and testosterone, which we all want to keep strong.
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Antioxidants: Stuff like lutein in yolks helps protect your eyes, super important as we age.
FAQs About Protein in 1 Egg
How many grams of protein in an egg?
A large egg has 6-7 grams of protein, with 3.6 grams in the egg white and 2.7 grams in the yolk.
How much protein in 2 eggs?
Two large eggs give you 12-14 grams of protein, depending on their size.
Are egg whites better than yolks for protein?
The protein in 1 egg white (3.6 grams) edges out the protein in 1 egg yolk (2.7 grams), but the yolk’s got nutrients like choline and fats. Whole eggs are usually the move.
Are eggs good for guys over 40?
Hell yeah! Eggs are a complete protein that help you build muscle, your heart health, and feel awesome. That’s a triple threat against unhealthy living.
How many eggs should I eat a day?
Most dudes can eat 1-3 eggs a day as part of a solid diet. If you’re worried about cholesterol, talk to your doc.
References
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United States Department of Agriculture (USDA). (2025). Nutrient Database for Standard Reference.
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American Heart Association. (2025). Dietary Cholesterol and Cardiovascular Risk.
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National Institutes of Health. (2025). Choline Fact Sheet for Health Professionals.
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Journal of Nutrition. (2024). Egg Consumption and Muscle Protein Synthesis in Older Adults.
