Quick answer: one large egg (about 50 g without shell) has roughly 6.3 g protein and 72 kcal. The egg white has about 3.6 g protein and the yolk about 2.7 g. Per 100 g, whole egg gives about 12.6 g protein. Boiling does not change the protein amount.
Protein in 1 egg by part
| Part (large egg) | Protein | Calories | Fat |
|---|---|---|---|
| Whole egg | ~6.3 g | ~72 kcal | ~4.8 g |
| Egg white | ~3.6 g | ~17 kcal | ~0 g |
| Egg yolk | ~2.7 g | ~55 kcal | ~4.5 g |
Values are approximate (USDA FoodData Central) and vary with egg size and breed.
Protein by egg size
| Egg size | Edible weight | Approx. protein |
|---|---|---|
| Small | ~38 g | ~4.8 g |
| Medium | ~44 g | ~5.5 g |
| Large | ~50 g | ~6.3 g |
| Extra large | ~56 g | ~7 g |
Most eggs sold in Indian markets fall between medium and large. Desi (country) eggs are often smaller, so expect about 5 g each.
Boiled vs fried vs omelette
- Boiled or poached: same protein as raw, no added fat.
- Fried or omelette: same protein, but oil or butter adds about 40–90 kcal per teaspoon used.
- Raw: not recommended. Cooking makes egg protein easier to digest and reduces the risk of salmonella.
How many eggs to hit your protein target?
Many active adults aim for about 1.2–2 g protein per kg body weight a day. A 70 kg person on 1.6 g/kg needs around 112 g. Eggs alone would mean about 18 eggs, which is not practical, so mix sources:
- 3 whole eggs: ~19 g
- 200 g chicken: about 62 g (see protein in 200 g chicken)
- 100 g paneer: about 18 g (see protein in 100 g paneer)
- 1 scoop whey: about 24 g (see protein in 1 scoop of whey)
Work out your number with the protein requirement calculator.
Egg whites or whole eggs?
Egg whites give lean protein with almost no fat, which helps if you are on a calorie deficit. The yolk adds vitamin D, vitamin B12, choline and healthy fats, so most people do well with a mix, such as 2 whole eggs plus 2 extra whites.
Eggs vs other everyday proteins
| Food | Protein per 100 g |
|---|---|
| Whole egg | ~12.6 g |
| Paneer | ~18 g |
| Soya chunks (dry) | ~52 g |
| Chicken breast (cooked) | ~31 g |
| Moong dal (dry) | ~24 g |
More: soya chunks protein, moong dal protein and 15 high-protein Indian foods.
Do you need a protein powder if you eat eggs?
Not necessarily. If you reach your daily target from food, a supplement is optional. If you struggle to eat enough, a scoop of whey protein is an easy way to add about 24 g without cooking.
FAQs
How much protein is in 2 boiled eggs?
About 12–13 g for two large eggs.
How much protein is in 1 egg white?
About 3.6 g for a large egg.
Is it safe to eat eggs every day?
For most healthy people, 1–3 eggs a day fits into a balanced diet. If you have high cholesterol or heart disease, ask your doctor what suits you.
Do brown eggs have more protein than white eggs?
No. Shell colour depends on the hen breed, not nutrition.
Nutrition values are approximate and for general information only. If you have a medical condition, ask a doctor or dietitian about your protein and egg intake.
