Egg protein contains all nine essential amino acids in proportions your body uses efficiently, which is why it is often used as a reference for protein quality.
A large egg has about 6g of protein. Spreading protein across the day — including a source at breakfast — tends to support fullness and muscle maintenance better than saving it all for dinner.
The takeaway
Eggs are a high-quality, flexible protein. Aim to include some protein at each meal rather than loading it into one.