How Much Protein Is in an Egg? (Whole, White and Yolk)
A large egg has about 6.3 g of protein. See protein in eggs by size, egg whites vs. yolks, 2 and 3 eggs, and how eggs compare to other protein foods.
By Ayoub Farid · · 2 min read
Quick answer: one large egg has about 6.3 grams of protein: roughly 3.6 g in the white and 2.7 g in the yolk. Two large eggs give you about 12.5 g.
Protein by egg size
| Size | Protein | Calories |
|---|---|---|
| Medium | ~5.5 g | ~63 |
| Large | ~6.3 g | ~72 |
| Extra large | ~7 g | ~80 |
| Jumbo | ~7.9 g | ~90 |
White vs. yolk (large egg)
| Part | Protein | Calories | Fat |
|---|---|---|---|
| Egg white | ~3.6 g | ~17 | ~0 g |
| Yolk | ~2.7 g | ~55 | ~4.5 g |
| Whole egg | ~6.3 g | ~72 | ~4.8 g |
Egg whites are almost pure protein, so they're useful when calories are tight. But the yolk holds most of the vitamins (A, D, B12), choline and healthy fats. Many people mix: 1 whole egg + 2–3 whites.
Protein in common egg servings
| Serving | Protein |
|---|---|
| 2 large eggs | ~12.5 g |
| 3 large eggs | ~19 g |
| 1 cup liquid egg whites (~243 g) | ~26 g |
| 2 eggs + 2 whites | ~20 g |
Does cooking change protein?
Cooking doesn't reduce the protein amount, and it makes egg protein more digestible than raw. Boiled, poached, scrambled and fried eggs have the same protein; only added fat changes calories. See calories in an egg.
How eggs compare (protein per 100 kcal)
| Food | Protein per 100 kcal |
|---|---|
| Egg whites | ~21 g |
| Chicken breast (cooked) | ~19 g |
| Nonfat Greek yogurt | ~17 g |
| Whole eggs | ~9 g |
| Peanut butter | ~4 g |
High-protein egg ideas
- 3-egg omelet with spinach and feta (~25 g protein)
- Egg-white muffins with vegetables (great for meal prep)
- Shakshuka with chickpeas
- Egg salad with Greek yogurt instead of mayo
More in high-protein breakfast and how much protein do I need.
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Frequently asked questions
How much protein is in 2 eggs?
About 12.5 g for two large eggs.
Do egg whites have more protein than yolks?
Yes, a large white has about 3.6 g vs. 2.7 g in the yolk, but the yolk has more nutrients.
Is egg protein good for building muscle?
Yes, eggs provide high-quality complete protein.
How many eggs a day for protein?
Eggs can be one part of your protein; most people combine them with other foods to reach their target.
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