How much protein is in an egg?
One large egg contains about 6.3 grams of protein, so two large eggs provide about 12.6 grams and three about 18.9 grams. Size shifts the figure: a small egg has about 4.8 g and a jumbo egg about 7.9 g.
Quick answer
A large egg has about 6.3 g of complete protein: roughly 3.6 g in the white and 2.7 g in the yolk. Eating the whole egg also gets you choline, vitamin D and vitamin B12, which sit almost entirely in the yolk.
| 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 · Protein pancakes · High-protein snacks
How much protein is in each egg 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. Brand, recipe, portion size, trimming, cooking method and moisture loss can change the final numbers; use the package label when one is available.
| Egg size | Edible weight, without shell | Approximate protein |
|---|---|---|
| Small | 38 g | 4.8 g |
| Medium | 44 g | 5.5 g |
| Large | 50 g | 6.3 g |
| Extra-large | 56 g | 7.0 g |
| Jumbo | 63 g | 7.9 g |
Egg white vs. yolk: which has more 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.
Related: low-fat foods — egg whites among naturally low-fat choices
Does cooking change the protein?
For a plain egg, cooking method usually changes protein grams less than egg size does. Added butter, oil, cheese or milk changes the finished dish, so count those ingredients separately. A cooked egg's weight can also differ from its raw weight as moisture changes.
- 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: whole eggs, whites and yolks
SR Legacy records 171287 (whole), 172183 (white) and 172184 (yolk). A large egg is 50 g edible egg; its white is about 33 g and yolk 17 g. Shell weight is excluded.
- USDA MyPlate: Protein Foods
USDA guidance on protein-food choices, serving equivalents and variety.
More nutrition guides
Protein per serving and comparisons with regular yogurt and skyr
An easy high-protein pancake recipe with estimated macros
Practical snack ideas with protein and calorie estimates
Calories, protein and fat for 80/20, 90/10 and 93/7, raw and cooked
Protein by cooked portion size, with raw-to-cooked guidance
Frequently asked questions
- How much protein is in two eggs?
- Two large eggs contain about 12.6 g of protein. Two medium eggs have about 11 g and two extra-large eggs about 14 g, so egg size moves the total by a gram or two.
- How much protein is in three eggs?
- Three large eggs provide about 18.9 g of protein before anything else is added. A three-egg omelet made with milk or cheese has more protein, and more calories, depending on how much you add.
- Which has more protein, the egg white or yolk?
- The egg white has slightly more protein: about 3.6 g in a large egg, compared with about 2.7 g in the yolk. The yolk, however, carries nearly all of the egg's fat, vitamin D and choline, so the two halves are not nutritionally interchangeable.
- Does frying an egg reduce its protein?
- A plain fried large egg still provides roughly 6 g of protein. Oil or butter adds fat and calories, and cheese or milk adds its own nutrients. Include those ingredients when comparing the whole dish.