Eggs & Dairy
Protein in Eggs: Protein, Calories, and Meal Ideas
Two large eggs provide about 13 g of complete protein plus fat-soluble vitamins and minerals. Eggs are not as protein-dense as lean meat, but they are versatile and highly bioavailable.
Protein per serving
13g
2 large eggs / about 100 g edible portion
Calories per serving
155
100 g serving
Protein per 100g
13g
155 calories per 100 g
Protein density
8.4g
protein per 100 calories
Eggs Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 2 large eggs / about 100 g edible portion | 13g | 155 |
| Per 100 g | 100 g | 13g | 155 |
| Protein density | 100 calories | 8.4g | 100 |
Representative source entry: Egg, whole, cooked, hard-boiled. Hard-boiled, scrambled, and fried eggs have similar protein. Added butter, oil, cheese, or cream changes the calorie total.
Good for weight loss? Good
Eggs can be filling at breakfast, but whole eggs include fat calories. For a leaner option, combine whole eggs with egg whites.
Good for muscle gain? Good
Eggs provide complete protein and are easy to combine with toast, potatoes, yogurt, or lean meat to build a higher-protein meal.
Meal Ideas with Eggs
Two eggs plus egg whites with vegetables
Hard-boiled eggs with Greek yogurt and fruit
Egg sandwich with lean turkey or cottage cheese
Rice bowl topped with eggs and tofu
Tracking Tips
- Track eggs by count when using large eggs, or by grams for mixed sizes.
- Track cooking oil separately.
- Use egg whites when you need more protein without many extra calories.
Compare Similar Protein Foods
Common Questions
How much protein is in two eggs?
Two large eggs have about 13 g of protein and about 155 calories, depending on size and cooking method.
How much protein is in one egg?
One large egg has about 6-7 g of protein.
Are eggs good for muscle gain?
Yes. Eggs are complete proteins, but most people need to combine them with other protein foods to reach a full muscle-gain meal target.
Sources reviewed
- USDA FoodData Central: egg, whole, cooked, hard-boiled - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition