How Much Protein in an Egg? By Size, White and Yolk

How much protein in an egg? A large egg contains about 6.3 g of protein, split roughly 3.6 g in the white and 2.7 g in the yolk, based on USDA FoodData Central. Smaller eggs have a little less and jumbo eggs a little more. Cooking method doesn't change the total, though cooked eggs are digested far better than raw ones. Below you'll find protein by size, white versus yolk, totals for two to six eggs, comparisons with other foods, and ways to build a 30 g egg breakfast.

Egg protein by size

Egg sizes are graded by weight. US and EU size names don't match exactly, so the table uses approximate edible weight (without shell).

In the UK and EU, a "large" egg (63–73 g in shell) is closer to a US extra-large or jumbo, so a UK large egg typically has around 7 to 8 g of protein. Check the box if you're tracking closely. Many cartons print the minimum weight per egg, and dividing by 8 gives a fair estimate of protein, because eggs are about 12.6 percent protein by edible weight.

Egg white vs yolk protein

The white provides a little more than half of the protein with almost no fat. The yolk provides fat, vitamins A, D, E, B12, choline, lutein and most of the iron. If you're trying to raise protein without many calories, adding extra whites to whole eggs is a common approach. A carton of liquid egg whites usually has about 10 to 11 g of protein per 100 ml.

Protein in 2, 3, 4, 5 and 6 eggs

Boiled, scrambled, fried and poached

Values approximate. The protein in the egg itself stays the same; what you cook it with changes calories.

Raw vs cooked eggs

Raw eggs are no higher in protein, and the body absorbs less of it. A frequently cited study in the Journal of Nutrition found about 91 percent of cooked egg protein was absorbed versus about 51 percent from raw. Raw eggs also carry a Salmonella risk; the FDA's egg safety guidance advises cooking eggs until yolks and whites are firm, or using pasteurised eggs in recipes that call for raw egg.

Eggs vs other protein foods

Whole eggs are moderate in protein per calorie, similar to tofu, because about 60 percent of their calories come from fat. Egg whites are among the leanest proteins available. See chicken breast protein and lentils protein for more detail, or compare foods with the protein density calculator.

How many eggs to reach your protein target?

Few people meet a whole day's protein from eggs alone, but eggs make a good anchor for breakfast. For a 25 to 30 g breakfast:

1. 3 eggs + 2 whites scrambled, with toast: about 28 g.
2. 2 eggs + 150 g Greek yogurt on the side: about 28 g.
3. 3-egg omelette with 30 g cheese and spinach: about 26 g.
4. 2 eggs on toast with 100 g cottage cheese: about 24 g.
5. Egg muffins (6 eggs, 100 g cottage cheese, vegetables) split into 3 servings: about 16 g each; eat two.

Work out your own target with the protein intake calculator. For more ideas see high protein breakfast ideas and cottage cheese recipes.

Egg protein quality

Egg protein scores at or near the top on quality measures:

• Complete amino acid profile: all nine essential amino acids.
• High leucine: about 0.5 g per large egg, an amino acid linked with starting muscle protein synthesis.
• High digestibility when cooked.

Research on whole eggs versus whites after resistance exercise suggests whole eggs may produce a slightly greater muscle-building response for the same protein, possibly because of other nutrients in the yolk, though the practical difference is small.

Eggs and cholesterol

A large egg contains about 186 mg of cholesterol, all in the yolk. Current US dietary guidelines no longer set a specific daily cholesterol limit but advise eating as little dietary cholesterol as possible within a healthy eating pattern. For most healthy people, studies show eating up to about one egg a day isn't associated with higher heart disease risk. People with diabetes or high LDL cholesterol should ask their doctor; replacing some whole eggs with whites is an easy option.

Eggs for hiking and camping

Fresh eggs keep surprisingly well. Unwashed eggs (common outside the US) can be stored at room temperature for days; washed US eggs should stay refrigerated. On the trail:

See backpacking breakfast ideas and camping food ideas.

Quick reference

• 1 large egg: about 6.3 g protein, 72 kcal.
• White: 3.6 g. Yolk: 2.7 g.
• 3 eggs: about 19 g. 5 eggs: about 31 g.
• Cooking: doesn't change protein; improves absorption.

Buying and storing eggs

Protein content doesn't depend on shell colour, brand, organic status or whether the hens are free-range. Brown and white eggs of the same size have the same protein. Omega-3 enriched eggs come from hens fed flaxseed or fish oil and contain more omega-3 fat, but the same protein. Store eggs in their carton in the main body of the fridge rather than the door, where temperature swings more. Hard-boiled eggs keep for about a week in the fridge, according to FoodSafety.gov, which makes them an easy high-protein snack to prepare ahead.

Sources: nutrient data from USDA FoodData Central (egg, whole, raw, fresh; egg white; egg yolk). Egg safety from the FDA. Storage times from FoodSafety.gov. Digestibility from Evenepoel et al., Journal of Nutrition (1998). General information, not personalised dietary advice.