Egg Protein: 1, 2 and 4 Whole Eggs Plus Egg-White Mixes
This canonical egg guide calculates 1-6 large whole eggs, egg whites, yolks, and practical whole-egg and extra-white mixes from matched USDA records.
Quick answer
Egg protein by count
One large whole egg has about 6.3 g protein and 72 calories. Two have 12.6 g, three have 18.8 g, and six have 37.7 g. Choose a 1-6 egg preset or compare whole eggs with a leaner whole-egg-and-white mix.
These presets use USDA raw edible weights: 50 g per large whole egg and 33 g per large extra white. Cooking oil, butter, cheese, milk and sauces are not included. Track carton egg whites from their package label when it differs.
Your result
2 large whole eggs has 12.6 grams of protein and 143 calories.
2 large whole eggs
100 g total edible egg weight
USDA source record
Egg, whole, raw, fresh
Per 100 g: 12.56 g protein and 143 kcal. One USDA large whole egg has a 50 g edible portion.
View FDC 171287 on USDA FoodData Central
Raw whole egg — nutrition per 100 g
How Much Protein and How Many Calories Are in 1-6 Eggs or Egg Whites?
One large whole egg provides about 6.3 g protein and 72 calories; one large egg white provides about 3.6 g protein and 17 calories. Three whole eggs provide about 18.8 g protein, while six provide about 37.7 g. One large yolk provides about 2.7 g protein and 55 calories.
| Count | Whole eggs | Egg whites only |
|---|---|---|
| 1 large egg | 6.3 g protein · 72 kcal50 g edible weight | 3.6 g protein · 17 kcal33 g edible white |
| 2 large eggs | 12.6 g protein · 143 kcal100 g edible weight | 7.2 g protein · 34 kcal66 g edible white |
| 3 large eggs | 18.8 g protein · 215 kcal150 g edible weight | 10.8 g protein · 51 kcal99 g edible white |
| 4 large eggs | 25.1 g protein · 286 kcal200 g edible weight | 14.4 g protein · 69 kcal132 g edible white |
| 5 large eggs | 31.4 g protein · 358 kcal250 g edible weight | 18 g protein · 86 kcal165 g edible white |
| 6 large eggs | 37.7 g protein · 429 kcal300 g edible weight | 21.6 g protein · 103 kcal198 g edible white |
Calculated from USDA raw edible weights: 50 g per large whole egg, 33 g per large white, and 17 g per large yolk. Values use whole egg FDC 171287, egg white FDC 172183, and egg yolk FDC 172184. Cooking fat and recipe add-ins are excluded. For carton servings, cups, 100 g, and egg-white-only tracking, use the focused protein in egg whites guide; the package label wins when its serving differs.
How Much Raw Whole Egg for 20-40g Protein?
These calculated targets scale the raw whole-egg record. They are reference math, not recommended serving sizes; choose an egg count above and track cooking fat separately.
| Protein target | Approx. amount | Approx. calories |
|---|---|---|
| 20 g protein | 158.7 g | 227.0 kcal |
| 25 g protein | 198.4 g | 283.7 kcal |
| 30 g protein | 238.1 g | 340.5 kcal |
| 40 g protein | 317.5 g | 454.0 kcal |
Protein and Nutrition Data Table
Serving estimates are rounded from the cited source record.
| Food / serving | Amount | Protein | Calories |
|---|---|---|---|
| Eggs, whole | 100 g / about 2 large eggs | 12.6 g | 143 kcal |
| One large whole egg | 50 g | 6.3 g | About 72 kcal |
| Two large eggs | 100 g | 12.6 g | About 143 kcal |
| Three large whole eggs | 150 g | 18.8 g | About 215 kcal |
| Four large whole eggs | 200 g edible egg | 25.1 g | About 286 kcal |
| Five large whole eggs | 250 g edible egg | 31.4 g | About 358 kcal |
| Six large whole eggs | 300 g edible egg | 37.7 g | About 429 kcal |
| One whole egg + two extra whites | 116 g edible egg | 13.5 g | About 106 kcal |
| Two whole eggs + two extra whites | 166 g edible egg | 19.8 g | About 177 kcal |
| Two whole eggs + four extra whites | 232 g edible egg | 26.9 g | About 212 kcal |
| Hard-boiled whole egg | 1 large / about 50 g | 6.3 g | About 78 kcal |
| Scrambled whole eggs | 100 g cooked | About 12-13 g | Varies with butter, oil, milk, or cheese |
| Medium whole egg | 44 g | About 5.5 g | About 63 kcal |
| Extra-large whole egg | 56 g | About 7.1 g | About 80 kcal |
| Egg whites | 100 g | About 11 g | About 52 kcal |
| One large egg white | 33 g | 3.6 g | About 17 kcal |
| One large egg yolk | 17 g | 2.7 g | About 55 kcal |
Source: USDA FoodData Central, FDC ID 171287: Egg, whole, raw, fresh.
Best Product and Buying Options
| Product / format | Best for | Protein fit | Check before buying |
|---|---|---|---|
| White shell eggs | Everyday cooking, boiled eggs, omelets, baking | 6.3 g per large egg | Shell color does not meaningfully change protein. |
| Brown shell eggs | Same uses as white shell eggs | Similar to white eggs by size | Choose by size and freshness, not shell color. |
| Large whole eggs | Most recipes and nutrition entries | About 6.3 g per 50 g egg | Large is the default estimate in this guide. |
| Medium or extra-large whole eggs | Cartons with specific size grades | Protein scales with egg weight | Do not use large-egg values if the carton size is different. |
| Liquid pasteurized egg whites | High-protein low-calorie scrambles and pancakes | Very lean protein add-on | Check serving size; cartons vary. |
| Liquid whole eggs | Food service, batch cooking, baking, and meal prep | Similar to whole eggs when unsweetened and unflavored | Use the carton label because added ingredients vary. |
| Pre-cooked hard-boiled eggs | Portable snacks and office meals | Convenient 6 g protein units | Usually more expensive than shell eggs. |
| Omega-3 or enriched whole eggs | People choosing a different fat profile | Protein is usually similar by egg size | Nutrition changes are mostly in fats, not protein. |
| Free-range, cage-free, or pasture-raised eggs | Animal-welfare or sourcing preferences | Protein is usually similar by egg size | Marketing terms do not automatically mean more protein. |
| Pasteurized shell eggs | Recipes where eggs may be lightly cooked | Similar to regular whole eggs | Useful for food safety in specific recipes. |
| Powdered egg whites | Baking, travel, protein pancakes | Shelf-stable concentrated protein | Texture differs from fresh eggs. |
Protein Comparison Table
| Food | Protein | Calories | Best use |
|---|---|---|---|
| Whole egg | 6.3 g / large egg | About 72 kcal | Balanced nutrition and flavor. |
| Egg whites | About 11 g / 100 g | About 52 kcal | Lean protein boost. |
| Greek yogurt, nonfat | About 10 g / 100 g | Lower fat | Cold snack or breakfast bowl. |
| Chicken breast | 30.5 g / 100 g | 151 kcal | Higher-protein lunch and dinner anchor. |
Types of Whole Eggs and Egg Products
Use this table to choose the right whole-egg entry. Protein mostly follows egg weight; cooking method and add-ins usually change calories more than protein.
| Type | Typical serving | Protein estimate | Best use | Tracking note |
|---|---|---|---|---|
| Raw whole egg | 100 g | 12.6 g | USDA reference value | Use only for matching database entries; follow food-safety guidance. |
| Large whole egg | 1 egg / about 50 g | 6.3 g | Most common search and recipe size | Best default when size is unknown. |
| Medium whole egg | 1 egg / about 44 g | About 5.5 g | Smaller cartons | Scale from 100 g if precision matters. |
| Extra-large whole egg | 1 egg / about 56 g | About 7.1 g | Larger cartons | Use carton size instead of generic large-egg values. |
| Two whole eggs | 100 g / about 2 large eggs | 12.6 g | Breakfast baseline | Moderate protein; add egg whites or another protein for 25-35 g meals. |
| Hard-boiled whole egg | 1 large | About 6.3 g | Snack boxes, meal prep, salads | Calories can vary slightly by cooked weight. |
| Scrambled whole eggs | 100 g cooked | About 12-13 g | Breakfast plates and wraps | Track butter, oil, milk, cheese, or cream separately. |
| Fried whole egg | 1 large | About 6.3 g | Toast, rice bowls, burgers | Cooking oil or butter changes calories. |
| Poached whole egg | 1 large | About 6.3 g | Lower-fat cooked egg option | Good when you want whole eggs without added fat. |
| Omega-3 or enriched whole egg | 1 large | About 6.3 g | Different fat profile | Protein is usually similar; check label for fat details. |
| Cage-free, free-range, or pasture-raised egg | 1 large | About 6.3 g | Sourcing preference | Marketing terms do not guarantee more protein. |
| Liquid whole egg | 100 g or label serving | Usually close to whole eggs | Batch cooking and baking | Use the carton label; formulas vary. |
| Egg whites | 100 g | About 11 g | Lean protein boost | Not a whole egg, but useful for raising protein without much fat. |
High-Protein Recipe Ideas
Whole egg plus egg white scramble
2 whole eggs, 150 g liquid egg whites, spinach, salsa
Keeps yolk flavor while raising protein without many extra calories.
Protein pancakes
Egg whites, oats, Greek yogurt, baking powder, cinnamon
Turns a pancake breakfast into a higher-protein meal.
Boiled egg snack box
2 eggs, cottage cheese, fruit, raw vegetables
Portable and easy to portion without cooking at meal time.
Whole egg breakfast plate
2 whole eggs, Greek yogurt or cottage cheese, fruit, and toast
Keeps whole eggs as the main flavor while adding a second protein source to reach a larger breakfast target.
Proper Guide and Practical Notes
Main whole egg protein answer
For broad egg protein searches, this page is the canonical content owner: whole eggs per 100 g, 1-6 egg counts, mixed whole-egg and egg-white presets, calories, and breakfast use cases are answered here. The former eggs chart intent has been merged into this guide.
How much protein is in 1-6 whole eggs?
Using USDA's 50 g edible weight for one large whole egg, 1 egg provides about 6.3 g protein, 2 provide 12.6 g, 3 provide 18.8 g, 4 provide 25.1 g, 5 provide 31.4 g, and 6 provide 37.7 g. These are calculated raw-egg reference values; they are not serving recommendations, and cooking fat is separate.
Whole eggs vs egg whites
Whole eggs provide protein, fat, choline, and flavor. Egg whites provide mostly protein and water. For leaner meals, use one or two whole eggs for taste and add egg whites to raise total protein.
How much protein is in an egg white and an egg yolk?
One large raw egg white weighs about 33 g and provides about 3.6 g protein and 17 calories. One large raw yolk weighs about 17 g and provides about 2.7 g protein and 55 calories. The whole-egg, white, and yolk values use matched USDA records; use the carton label for liquid products.
Best breakfast answer
For a high-protein breakfast, two whole eggs alone are usually a moderate-protein start, not a full 30 g protein meal. Add egg whites, Greek yogurt, cottage cheese, tofu, chicken, or a protein-rich side when breakfast needs to reach a larger target.
Whole egg and egg white intent
Use this page for combined whole-egg and egg-white serving math. The former compact eggs chart now redirects here; the separate egg-whites page remains the focused owner for egg-white-only searches.
Liquid and pasteurized egg whites
Fresh egg-white values are a useful reference, but liquid carton products can use different serving sizes or formulations. For cups, milliliters, and branded liquid whites, calculate from the package label. Pasteurization describes food-safety processing; it does not make every carton nutritionally identical.
Are eggs complete protein?
Yes. Whole eggs contain all essential amino acids, which is why they are commonly used as a benchmark complete protein in protein-quality discussions.
Boiled, scrambled, fried, and raw egg tracking
The egg's protein does not disappear when it is boiled or scrambled, but the final calories change when butter, oil, milk, cheese, mayonnaise, or sauces are added. Track plain eggs from the egg weight and track cooking fat or recipe add-ins separately.
Egg safety note
FDA advises cooking eggs until yolks and whites are firm and using pasteurized eggs or egg products for recipes served raw or undercooked.
Best For
Sources, Credit and Method
Primary values use USDA raw whole egg per 100 g: 12.6 g protein and 143 kcal. Count estimates use 50 g per large whole egg; white and yolk comparisons use matched USDA records at 33 g and 17 g respectively. Calculated values are rounded to one decimal place for protein and the nearest calorie.
Frequently Asked Questions
How much protein is in whole eggs?
Whole eggs have about 12.6 g protein per 100 g. One large whole egg is about 50 g and gives roughly 6.3 g protein.
How much protein is in 1 egg?
One large egg has about 6.3 g protein. Very large eggs have a bit more and smaller eggs have less, so use the carton size for the best estimate.
How much protein is in 2 eggs?
Two large eggs have about 12.6 g protein and about 143 calories when estimated from the USDA whole egg record.
How much protein is in 3 eggs?
Three large whole eggs provide about 18.8 g protein and 215 calories before cooking fat. This is calculated from 150 g of edible raw whole egg.
How much protein is in 4 eggs?
Four large whole eggs provide about 25.1 g protein and 286 calories before cooking fat, scaled from four 50 g edible eggs.
How much protein is in 5 eggs?
Five large whole eggs provide about 31.4 g protein and 358 calories before cooking fat. This is a calculated reference value, not a serving recommendation.
How much protein is in 6 eggs?
Six large whole eggs provide about 37.7 g protein and 429 calories before cooking fat. This is a calculated reference value, not a serving recommendation.
How much protein is in 1-6 egg whites?
One large raw egg white provides about 3.6 g protein. Two provide 7.2 g, three 10.8 g, four 14.4 g, five 18 g, and six 21.6 g, using 33 g per large white. Carton labels can differ.
How much protein is in one egg yolk?
One large raw egg yolk weighs about 17 g and provides about 2.7 g protein and 55 calories, calculated from USDA's raw fresh egg-yolk record.
How much protein is in 100 g of whole egg or egg white?
Raw whole egg provides about 12.6 g protein and 143 calories per 100 g. Raw fresh egg white provides about 10.9 g protein and 52 calories per 100 g.
How much protein is in 2 whole eggs and 4 egg whites?
Two large whole eggs plus four large extra whites provide about 26.9 g protein and 212 calories before cooking fat, using matched USDA raw egg records.
Are egg whites better than whole eggs for protein?
Egg whites are better for protein per calorie. Whole eggs are better for flavor, fat-soluble nutrients, and choline. Many high-protein meals combine both.
Is boiled egg protein different from raw egg protein?
The protein amount is very similar, but cooked eggs are generally safer and easier to digest. FDA recommends cooking eggs until yolks and whites are firm.
Are whole eggs a complete protein?
Yes. Whole eggs are a complete protein because they provide all essential amino acids. They are often treated as a benchmark protein food.
Do brown eggs have more protein than white eggs?
No. Brown and white shell eggs have similar protein when the egg size is the same. Size changes protein more than shell color.
How much protein is in a medium, large, or extra-large egg?
A medium 44 g egg provides about 5.5 g protein, a large 50 g egg about 6.3 g, and an extra-large 56 g egg about 7.1 g. Use the size printed on the carton when available.
Are liquid egg whites the same as fresh egg whites?
They are often close for protein tracking, but carton serving sizes and formulations vary. Use the package's protein, calories, and serving volume instead of assuming one shell egg white equals every liquid serving.
Are scrambled eggs the same protein as whole eggs?
Scrambled eggs have similar egg protein if the same amount of egg is used. Calories change when you add butter, oil, milk, cream, cheese, or other ingredients.
Supporting Charts and Tools
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