How much protein is in an egg?
One large egg contains about 6.3 grams of protein. Two large eggs provide roughly 12.6 grams and three provide about 18.9 grams.
Quick answer
A large egg provides about 6.3 g of complete protein. The white supplies roughly 3.6 g and the yolk about 2.7 g, so eating the whole egg gives you both portions of the protein.
| Amount | Approximate protein |
|---|---|
| 1 large egg | 6.3 g |
| 2 large eggs | 12.6 g |
| 3 large eggs | 18.9 g |
| 1 large egg white | 3.6 g |
| 1 large egg yolk | 2.7 g |
See also: Greek yogurt protein · High-protein snacks · Protein in chicken breast
Protein in eggs by size
Egg size changes the amount of protein because a larger egg contains more edible egg white and yolk. A package marked large is the most useful reference point in US recipes, but grading standards are not identical in every country.
Values are representative estimates. Brands, recipes, egg sizes, trimming, cooking method and moisture loss can change the final numbers; use the package label when available.
| Egg size | Approximate protein |
|---|---|
| Small | 4.8 g |
| Medium | 5.5 g |
| Large | 6.3 g |
| Extra-large | 7.0 g |
| Jumbo | 7.9 g |
Egg white vs yolk protein
The white contains slightly more than half of an egg's protein and very little fat. The yolk contains the rest of the protein together with choline, vitamin B12, vitamin D, fat and other micronutrients.
Choosing only whites increases protein relative to calories, while a whole egg provides a broader nutrient profile. The better choice depends on the rest of the meal rather than on protein alone.
Does cooking change the protein?
Boiling, poaching, scrambling or frying does not remove a meaningful amount of protein. Cooking unfolds egg proteins and makes them easier to digest. Added butter, oil, cheese or milk changes the calories and macros of the finished dish, not the protein originally present in the egg.
- Boiled or poached eggs add no cooking fat.
- Scrambled eggs contain whatever milk, cheese or fat is added.
- Compare eggs by edible portion, not shell weight.
Are eggs a complete protein?
Eggs contain all nine essential amino acids and are therefore considered a complete protein. They are useful at breakfast or as part of a meal, but variety still matters: fish, poultry, dairy, beans, lentils, soy foods, nuts and seeds contribute different nutrients.
Sources
Nutrition values are estimates based on authoritative food-composition data and public-health guidance. Product labels and serving sizes vary.
- USDA FoodData Central
US Department of Agriculture food-composition database used for representative nutrient values.
- USDA MyPlate: Protein Foods
USDA guidance on protein-food choices, serving equivalents and variety.
- Dietary Guidelines for Americans
US government evidence-based guidance for healthy dietary patterns and nutrient-dense food choices.
Continue exploring protein and nutrition
Protein per serving and comparisons with regular yogurt and skyr
Practical snack ideas with protein and calorie estimates
Protein by cooked portion size, with raw-to-cooked guidance
An easy high-protein pancake recipe with estimated macros
Frequently asked questions
- How much protein is in two eggs?
- Two large eggs contain about 12.6 g of protein. The exact amount depends on egg size.
- How much protein is in three eggs?
- Three large eggs provide approximately 18.9 g of protein before any other ingredients are added.
- Which has more protein, the egg white or yolk?
- A large egg white has about 3.6 g of protein and the yolk about 2.7 g. The white has slightly more, but both contribute.
- Does frying an egg reduce its protein?
- No meaningful amount is lost. Frying mainly changes calories and fat through the cooking oil or butter.