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How much protein is in an egg? Answering your breakfast protein questions.

Hannah Yasharoff   Paste BN
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Trying to get in more protein at breakfast? Eggs are a great start.

It's pretty typical to use two eggs as the basis for breakfast, whether you're serving them scrambled, hard-boiled or over easy. But some nutrition experts lately have shared suggestions to up your breakfast egg intake three.

The Recommended Dietary Allowance (RDA) for protein is currently 0.36 grams of protein per pound, or about 54 grams for a person who weighs 150 pounds. Depending on their size, two eggs typically gets you to around 12-14 grams of protein.

But diet experts are increasingly pushing for consuming higher amounts of protein: upwards of 60 to 90 grams daily. Registered dietitian Jamie Nadeau tells Paste BN that she recommends getting "at least 20 grams of protein per meal for satiety," though she notes everyone has different needs.

How can you adjust your breakfast plans to get more protein? Here's what nutrition experts recommend.

Is 2 eggs a day enough protein?

If you're aiming to boost your protein intake even more, an additional egg might help. But as long as you're not only eating eggs at breakfast, two is "often plenty of protein," Nadeau says.

Though many nutrition experts are increasingly emphasizing getting enough daily protein, Nadeau adds a reminder that it isn't the sole health goal you should be focusing on when putting together a meal.

"Protein isn't the only important part of breakfast," Nadeau says. "You can make your meal more balanced and filling by prioritizing fiber too, from fruits, veggies and whole grains. ... You can easily get a few extra grams of protein from whole grain toast or sprinkling some cheese on your eggs, (or) by pairing with a Greek yogurt, a side of cottage cheese, or a glass of milk."

Are eggs good for you? Here's the healthiest way to eat them.

What is the highest protein food?

Some of the foods highest in protein include the following, according to the U.S. Department of Agriculture's food database:

  • Lentils: 23.6 grams per 1/2 cup of dry lentils
  • Chicken breast: 22.5 g per 3.5 oz
  • Salmon: 20.3 g per 3.5 ounce portion
  • Ground beef: 18.2 g per 1/2 cup
  • Ground pork: 17.8 g per 1/2 cup
  • Ground turkey: 17.3 g per 1/2 cup
  • Plain greek yogurt: 16.1 g per single-serving container
  • Cottage cheese: 11.6 per 1/2 cup
  • Black beans: 9.9 g per 1/2 cup
  • 1 % Milk: 8.3 g per cup
  • Peanut butter: 8 g per 2 tablespoons

More: FDA upgrades recall of eggs linked to salmonella to 'serious' health risks or 'death'

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