Protein in an Egg: How Much Protein Is in One Egg

You’ve probably heard that eggs are packed with protein, but the real number might surprise you: a single large egg delivers about 6.4 grams of high-quality protein in just 72 calories. Whether you’re building muscle, watching your budget, or just trying to eat smarter, knowing this helps you make better choices at every meal.

Protein in a large egg: 6.4 g ·
Protein in egg white: 3.6 g ·
Protein in egg yolk: 2.7 g ·
Calories per large egg: 72 kcal ·
Protein per 100 g of egg: 12.6 g

To put these numbers in perspective, here is a full breakdown of egg protein content and costs:

How much protein is in a 1 egg?

Protein in egg white

• The white of a large egg contains about 3.6 g of protein (Healthline (nutrition authority)).
• That’s roughly 56% of the egg’s total protein, making the white the denser half for pure protein.
• Egg whites are nearly fat-free and contain no cholesterol.

Protein in egg yolk

• The yolk holds about 2.7 g of protein in a large egg (Healthline).
• Yolks also pack most of the egg’s vitamins, including B12, vitamin D, and choline.
• Despite common belief, the yolk’s protein content is significant — skipping it means losing nearly half the egg’s protein.

Protein in boiled egg

• Cooking does not materially change the protein amount: a hard-boiled large egg still contains about 6.3 g of protein (Healthline (nutrition authority)).
• A fried egg sits at about 6.26 g (Healthline).
• The difference is negligible — choose your cooking method based on preference, not protein preservation.

Protein in large vs medium egg

• Large egg (50 g): 6.3–6.4 g protein (Healthline).
• Medium egg (44 g): 5.5 g protein (Healthline (nutrition authority)).
• Extra-large (56 g): 7.1 g; jumbo (63 g): 7.9 g (Healthline).

The implication: a 13% difference in egg size translates to about a 16% gap in protein. If you’re serious about hitting protein targets, choosing jumbo over medium effectively adds a third of an egg’s worth of protein without extra cooking time.

Is 2 eggs enough protein for a day?

Daily protein requirements

• The RDA for sedentary adults is 0.8 g per kg of body weight — about 46 g for women and 56 g for men (NIH (national health authority)).
• Active individuals and older adults may need 1.2–1.6 g/kg.

Protein in 2 eggs

• Two large eggs provide about 12.8 g of protein (Healthline).
• That’s roughly 23% of the 56 g RDA for a man, or 28% of the 46 g RDA for a woman.

How to complement eggs

• Pair eggs with Greek yogurt (10 g per 100 g), cottage cheese (11 g), or a slice of whole-grain toast (3–4 g).
• For a 56 g protein target, two eggs plus 200 g yogurt and a glass of milk gets you past 40 g.

What this means: two eggs alone won’t cover your daily protein needs for most adults. But as a breakfast anchor, they provide a high-quality, highly digestible start that’s tough to beat on a per-calorie basis. For those building strength, check out our guide on how to do a pull-up to pair with your protein goals.

How to get 100g of protein a day?

High-protein foods

• Chicken breast (31 g per 100 g), lean beef (26 g), fish (20–25 g), Greek yogurt (10 g), tofu (8 g), lentils (9 g).
• Eggs contribute 6.4 g per egg, or 12.8 g per two-egg serving.

Sample meal plan

• Breakfast: 3-egg omelet + 100 g Greek yogurt = ~29 g.
• Lunch: 150 g chicken breast + quinoa = ~55 g.
• Dinner: 150 g fish + vegetables = ~35 g.

Eggs role in reaching 100g

• Eggs are an efficient, low-cost protein source but they alone can’t deliver 100 g.
• A 5-egg omelet (32 g protein) is a strong morning start, but you still need lunch and dinner to cross the line.

The trade-off: eggs give you the best protein-per-calorie ratio among whole foods, but volume matters. You’d need about 16 eggs to hit 100 g — impractical for most. Use eggs as a protein anchor, not the whole ship. If you prefer chicken, learn how long to bake chicken thighs for a lean protein option.

What are the top 10 protein foods?

Animal-based protein foods

• Chicken breast — 31 g per 100 g (Holly & Vine Farm).
• Lean beef — 26 g per 100 g.
• Fish (salmon, tuna) — 20–25 g per 100 g.
• Eggs — 12.6 g per 100 g (6.4 g per large egg).
• Greek yogurt — 10 g per 100 g.
• Cottage cheese — 11 g per 100 g.

Plant-based protein foods

• Tofu — 8 g per 100 g.
• Lentils — 9 g per 100 g (cooked).
• Chickpeas — 7 g per 100 g.
• Quinoa — 4 g per 100 g (cooked).

Comparison with eggs

• Eggs rank highest in protein quality (PDCAAS 118%) among all whole foods (PMC / NIH).
• Eggs are the standard reference protein for comparing other protein sources (PMC / NIH).
• Chicken breast delivers more protein per gram, but at a higher cost per gram (5–6 cents vs 11 cents for eggs).

Here is how the top protein sources stack up side by side:

The pattern: animal proteins dominate both quantity and quality scores. Eggs have the highest quality score but lower density — you eat more volume per gram of protein. Chicken is the efficiency king per gram and per cost.

What is poor man’s protein?

Meaning of poor man’s protein

• The phrase refers to inexpensive protein sources historically accessible to lower-income households.
• Eggs are the classic example — cheap, versatile, complete protein.

Examples: eggs, beans, peanuts

• Eggs: ~$0.11 per gram of protein.
• Beans: ~$0.03–0.05 per gram of protein (Holly & Vine Farm).
• Peanuts: ~$0.04–0.06 per gram of protein.

Nutritional value vs cost

• Eggs offer the highest protein quality (PDCAAS 118%) among cheap protein sources (PMC / NIH).
• Beans and lentils are cheaper per gram but are incomplete proteins — they lack one or more essential amino acids.
• Eggs are the most digestible protein source at 97% (PMC / NIH).

The catch: eggs may cost more per gram than beans, but the protein you get is fully usable by your body. The “cheapest” option is only cheap if your body can actually use the amino acids.

“An average-sized egg contains about 6–7 grams of protein.”

— Healthline (nutrition authority)

“Eggs are an excellent source of this vital nutrient.”

— WebMD (consumer health resource)

For anyone trying to maximize protein without breaking the bank, the choice is clear: use eggs as your quality anchor — two at breakfast, one in a lunch salad, two in dinner — and fill the remaining gap with chicken or legumes. The alternative is spending twice as much on supplements that won’t match the digestibility of a 97-cent egg.

For a more detailed breakdown of egg protein by size and part, see detailed breakdown of egg protein.

Frequently asked questions