A large egg contains about 6.3 grams of protein and roughly 72 calories. That makes eggs one of the cheapest, easiest ways to add good-quality protein to your day. Here is the breakdown by size, the white versus the yolk, and how eggs fit into a higher-protein diet.
Protein in an egg by size
Figures are for a whole, raw chicken egg, based on USDA FoodData Central values (SR Legacy entry “Egg, whole, raw, fresh”: about 12.6 g protein per 100 g of egg). Cooking does not change the amount of protein meaningfully.
| Egg size (US) | Approx. weight without shell | Protein | Calories |
|---|---|---|---|
| Small | 38 g | 4.8 g | 54 |
| 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 yolk
Both parts contain protein. In a large egg:
- The white has about 3.6 g of protein and roughly 17 calories, with almost no fat.
- The yolk has about 2.7 g of protein and roughly 55 calories, plus most of the egg’s fat, vitamins A, D and B12, choline and other nutrients.
Egg whites are a useful way to add protein for very few calories, but whole eggs are more filling and nutritious. Many people mix the two, for example one whole egg plus two or three whites.
How many eggs to reach your protein target?
Most adults trying to lose weight do well with roughly 1.2–1.6 g of protein per kg of body weight a day (about 0.55–0.75 g per pound), or about 25–40 g per meal (see how much protein you need). Eggs alone usually aren’t enough for one meal, so pair them:
- 2 large eggs ≈ 12.5 g protein
- 2 eggs + 3 egg whites ≈ 23 g
- 2 eggs on whole-grain toast + a 5.3 oz (150 g) container of plain Greek yogurt ≈ 30–35 g
- 3-egg omelet with spinach and 1 oz (28 g) of cheese ≈ 26 g
How eggs compare with other breakfast proteins
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Eggs | 2 large | 12.6 g | 143 |
| Plain non-fat Greek yogurt | 170 g (6 oz) | about 17 g | about 100 |
| Low-fat cottage cheese | ½ cup (113 g) | about 13 g | about 90 |
| Firm tofu | 100 g | 10–17 g (varies by brand) | 80–145 |
| Whey protein powder | 1 scoop (about 30 g) | 20–25 g | 100–130 |
Values are approximate, based on USDA FoodData Central and typical product labels.
Are eggs good for weight loss?
Eggs are filling for their calories, quick to cook and versatile, which makes them a practical breakfast or lunch when you are in a calorie deficit. Watch what you add: frying in a lot of butter or oil, or adding bacon and buttered toast, can triple the calories of the meal.
What about cholesterol?
Eggs contain dietary cholesterol, mostly in the yolk. For most healthy people, current guidance focuses more on overall diet quality and saturated fat than on eggs specifically. If you have high cholesterol, diabetes or heart disease, ask your doctor or dietitian how many eggs suit you.
The bottom line
One large egg has about 6 g of protein: roughly 3.6 g in the white and 2.7 g in the yolk. Two eggs give you a good start on a high-protein breakfast; add egg whites, Greek yogurt or cottage cheese to reach 25–40 g per meal.
