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Egg White Nutrition Basics. According to the Egg Nutrition Center (ENC), the average egg contains about 6.29 grams of protein, 3.6 of which come from the egg white. In addition to proteins, other nutrients found in the egg white are riboflavin, niacin, folate, vitamin B12, calcium, iron, copper, zinc and sodium.
5 Foods with More Protein Than an Egg. Up your intake by loading up on these protein-rich foods. Eggs are the poster child for proteinâyou need only watch Sylvester Stallone chugging raw eggs as Rocky Balboa for proof. And the reputation is well-earned: A single hard-boiled egg packs six grams of protein, all in a convenient, portable package. What the little white orbs don't deserve is a monopoly on your protein consumptionâthere are other equally delicious ways to load up on the muscle-building nutrient. In fact, these five foods all have more protein than an egg: