How much protein is in an egg? Size, white and yolk
Quick answer: one large egg has about 6.3 grams of protein and 72 calories. Per 100 grams of whole raw egg, the USDA lists 12.6 g of protein and 143 calories.
Protein by egg size
US eggs are graded by weight. The figures below use the USDA value of 12.56 g of protein per 100 g of egg without the shell.
| Egg size | Edible weight | Protein | Calories |
|---|---|---|---|
| Medium | 44 g | 5.5 g | 63 |
| Large | 50 g | 6.3 g | 72 |
| Extra large | 56 g | 7.0 g | 80 |
| Jumbo | 63 g | 7.9 g | 90 |
Egg white vs egg yolk
The protein is split between the two parts, and the yolk holds more than people expect.
| Part of a large egg | Weight | Protein | Calories |
|---|---|---|---|
| White | about 33 g | about 3.6 g | about 17 |
| Yolk | about 17 g | about 2.7 g | about 55 |
The yolk also holds nearly all of the fat, along with most of the vitamins and minerals. If you only eat the white, you get about a quarter of the egg’s calories and a little over half of its protein.
Does cooking change the protein?
Not by much. A large hard-boiled egg has about 78 calories and 6.3 g of protein. The small difference in calories comes from tiny changes in water content, not from lost protein.
Other nutrients in a large egg
- Fat: about 4.8 g
- Carbohydrates: about 0.4 g
- Cholesterol: about 186 mg
US dietary guidelines dropped the old fixed limit of 300 mg of cholesterol a day in 2015, but they still advise keeping dietary cholesterol low within a healthy eating pattern. If cholesterol is a concern for you, follow your clinician’s guidance.
How many eggs for 30 g of protein?
About five large eggs (5 x 6.3 g = 31.5 g). For comparison, that is roughly the protein in 100 g of cooked chicken breast. See high-protein foods per 100 g for more comparisons.
For serving sizes and full nutrient tables, browse our nutrition facts.