How Much Protein Is in Eggs?
Protein content of 1, 2, 3, and 4 eggs - plus egg whites vs. whole eggs and hard boiled eggs. All data from the USDA.
Eggs are one of the most convenient and affordable protein sources available. Whether you eat one egg or four, knowing the exact protein content helps you plan your meals and hit your daily protein target.
All data is from the USDA FoodData Central database.
Protein in Whole Eggs by Count
A large egg (about 50g) contains approximately 6.3g of protein. Here is how it scales:
| Number of Eggs | Protein | Calories |
|---|---|---|
| 1 large egg | 6.3g | 72 |
| 2 large eggs | 12.6g | 144 |
| 3 large eggs | 18.9g | 216 |
| 4 large eggs | 25.2g | 288 |
Three eggs at breakfast gets you close to 20g of protein - a solid start to the day.
Protein in Egg Whites vs. Whole Eggs
The white and yolk contribute protein differently:
| Part | Protein | Fat | Calories |
|---|---|---|---|
| 1 whole large egg | 6.3g | 4.8g | 72 |
| 1 egg white (33g) | 3.6g | 0.1g | 17 |
| 1 egg yolk (17g) | 2.7g | 4.5g | 55 |
Egg whites are nearly pure protein with almost no fat. If you are on a calorie-restricted diet, using a mix of whole eggs and extra whites is a common strategy - for example, 2 whole eggs + 2 whites gives 19.8g of protein for only 178 calories.
Protein in a Hard Boiled Egg
Cooking method does not significantly change protein content. A large hard boiled egg contains the same 6.3g of protein as a raw or scrambled egg. Hard boiled eggs are a convenient grab-and-go option for meal prep.
How Do Eggs Compare to Other Protein Sources?
| Food | Protein per 100g |
|---|---|
| Chicken breast (cooked) | 31g |
| Eggs (whole, cooked) | 13g |
| Egg whites (cooked) | 11g |
| Greek yogurt | 10g |
| Milk (whole) | 3.3g |
Gram for gram, eggs are not as protein-dense as chicken or beef, but they are incredibly convenient, cheap, and nutrient-rich. The yolk contains vitamins A, D, E, B12, choline, and selenium.
Are Eggs a Complete Protein?
Yes. Eggs contain all nine essential amino acids in excellent proportions. In fact, the egg is often used as the reference protein for measuring the quality of other foods. Eggs score a perfect 1.0 on the Protein Digestibility Corrected Amino Acid Score (PDCAAS).
Egg Size Matters
Not all eggs are the same size:
| Size | Average Weight | Protein |
|---|---|---|
| Medium | 44g | 5.5g |
| Large | 50g | 6.3g |
| Extra-large | 56g | 7.0g |
| Jumbo | 63g | 7.9g |
Most nutrition labels and recipes assume a large egg.
Tips for Using Eggs to Hit Your Protein Goals
- Pair eggs with other protein sources - add cheese or a side of chicken to an omelette.
- Prep hard boiled eggs in bulk - cook a dozen on Sunday for the week.
- Use extra egg whites to boost protein without extra calories.
- Track your intake with Protein Pal to see how eggs fit into your daily plan.
The Bottom Line
A large egg provides about 6.3g of protein. Four eggs give you 25g - a meaningful portion of your daily protein needs. Eggs are a complete, high-quality protein source that is hard to beat for convenience and value.