Protein content in protein-rich foods

Here's a case study for you:

Your client is a sedentary female who weighs 63 kilograms.

How much protein should she eat daily?

Without looking below, try to answer that on your own...

Ready?

Okay.

Let's see if your answer is correct:

The recommended protein intake for your female client is: 47.25 grams of protein a day (per Module 3, Unit 3: 63 x 0.75 = 47.25).

Now, let's say she decides to eat a 50-gram egg. Eggs are known for being one of the richest sources of protein.

Does this mean that by eating one egg (50 grams) your client will exceed her recommended daily protein intake (47.25
grams)?

No, she will not.

Why?

Well, first of all, an egg weighing 50 grams does NOT contain 50 grams of protein…

So let's see how much protein an egg contains. For this, please type “eggs calories” in Google and then click on “Search”.

The search results will show the calories and protein per 100 grams of egg. Then select “a large (50 g)” in the drop-down menu and Google will display the protein grams in a large 50-gram egg, which is 6 grams of protein.

See this screen print from Google: (Image: eggs protein)

To conclude, protein-rich foods contain protein but are NOT 100% protein!

So if your client needs 47.25 grams of protein a day, then a large 50-gram egg will only provide 6 grams. For more on macronutrient calculations in food, see Module 3, Unit 1.

AUTHOR: Alex Ruani, Research Director

Updated on: 29/10/2026