Eggs and Protein

Overview

Eggs provide high-quality protein, delivering all essential amino acids in a highly digestible form. Due to its balanced amino acid profile and high bioavailability, egg protein is often used as a reference protein for evaluating the quality of other protein sources (1).

Protein is required daily to support a wide range of physiological functions, including muscle maintenance, growth and repair. A standard serve of eggs (2 × 60 g) provides approximately 12.7 g of protein, making a meaningful contribution to daily requirements.

Protein Intake in Australia

Population data indicate that while average protein intakes in Australia generally meet requirements, diet quality and distribution remain important considerations (2).

The latest national nutrition data show average protein intake is approximately 91 g/day, contributing around 19% of total energy intake (3). However, some groups may have suboptimal intakes relative to their needs. One contributing factor is that 86% of Australians do not meet the recommended serves from the lean meats and alternatives food group, which includes eggs—a key source of high-quality protein (4).

Protein intake is also often unevenly distributed across the day, with breakfast typically contributing less (3), highlighting an opportunity to include protein-rich foods such as eggs earlier in the day.

Key Population Groups Benefiting from Higher Protein Intakes

Older Adults

Protein requirements increase with age to support muscle mass and strength and to assist with the prevention of sarcopenia.

Evidence shows (5):

• Muscle protein synthesis is stimulated when protein intake meets requirements
• Benefits are enhanced when higher protein intakes are combined with resistance training

Eggs are particularly suitable for older adults as they are nutrient-dense, providing 17 different vitamins and nutrients, are easy to prepare and eat and are economical and versatile.

Children and Adolescents

Protein requirements increase during periods of growth and development, such as childhood and adolescence. Eggs are a valuable food at these life stages due to their high-quality protein, nutrient density and versatility, making them suitable across meals and snacks to help meet higher energy and nutrient needs.

Higher protein breakfasts, including options such as eggs, have also been shown to:

• Improve satiety
• Reduce subsequent snacking, particularly in adolescents (6)

Vegetarians (Lacto-ovo)

Well-planned vegetarian diets can meet protein requirements (7,8); however:

• Protein quality and digestibility may vary (7)
• Reliance on single plant protein sources may reduce amino acid adequacy (8)

Eggs provide a high-quality, complete protein source, making them a valuable inclusion in lacto-ovo vegetarian diets.

Athletes and Active Individuals

Athletes and active individuals may have higher protein needs to support muscle repair and adaptation, and to maintain lean body mass.

Current protein intake guidance for athletes suggests (9):

• 1.4–2.0 g/kg/day for endurance athletes
• Higher intakes for resistance training athletes, varying across different phases of training and competition

Eggs provide a convenient, bioavailable protein source that can help active people achieve daily protein targets.

Weight Management and Restricted Diets

Protein plays an important role in weight management with moderately higher protein diets being shown to support (10):

• Satiety and appetite control
• Preservation of fat-free mass
• Maintenance of resting energy expenditure

Meal-based protein targets of ~25–30 g per meal have been associated with improved appetite regulation (10). Given protein intake in Australia is typically skewed towards the evening meal, with lower intakes at breakfast (2), increasing protein intakes at this time of day can be beneficial.

Eggs can contribute to these targets as part of a kilojoule-controlled, nutrient-dense dietary pattern.

Clinical Application

Eggs can be recommended as a practical protein source to:

• Support muscle health and ageing
• Improve protein distribution across the day
• Enhance satiety and dietary quality
• Provide a complete protein option in vegetarian diets

This statement is for healthcare professionals only.

*One serve = 2x60g eggs (104g edible portion) 

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our high protein meal plan for longer lasting energy and our Higher Protein meal plan for resistance sports today!