Guides · Food and nutrition · Updated 2026-10-22

How much protein is in an egg?

A large egg (about 50 grams) has about 6 grams of protein and about 70 to 75 calories. The white has a little over half of the protein, about 3.5 grams, and the yolk has about 2.5 to 3 grams, along with most of the fat. Two or three eggs give you about 12 to 19 grams of protein, a good start toward a 25 to 40 gram breakfast.

Protein by egg size

Approximate values from USDA FoodData Central. Labels on your carton may differ slightly.

Egg	Weight	Protein	Calories
Medium	about 44 g	about 5.5 g	about 63
Large	about 50 g	about 6.3 g	about 72
Extra large	about 56 g	about 7 g	about 80
Jumbo	about 63 g	about 8 g	about 90

How eggs fit your day

Use the protein calculator for your daily target. Most adults who train do well with about 20 to 40 grams per meal, so eggs work best alongside something else, like Greek yogurt, cottage cheese or toast.

Also asked

Is egg white protein better than whole egg protein?

Both are high-quality protein. Whole eggs add vitamins and fat from the yolk; whites are mostly protein with very few calories.

How many eggs a day is OK?

For most healthy people, eggs fit in a balanced diet. If you have high cholesterol or heart disease, ask your doctor what's right for you.

Does cooking change the protein in eggs?

The amount of protein stays about the same when you cook an egg.