Evidence-Based Nutrition Guide
How Much Protein Is in an Egg?
One large egg contains 6.3 grams of complete protein — the highest biological value of any common food. Here's the complete breakdown by size, part, and preparation.
Last updated: June 30, 2026
Quick Answer
1 large egg = 6.3 grams of complete protein
White: 3.6g | Yolk: 2.7g | Biological value: 100 (reference standard)
Protein by Egg Size
| Size | Weight | Protein | Protein per 2 eggs | Protein per 3 eggs |
|---|---|---|---|---|
| Small | 38g | 4.8g | 9.6g | 14.4g |
| Medium | 44g | 5.5g | 11.0g | 16.5g |
| Large | 50g | 6.3g | 12.6g | 18.9g |
| Extra Large | 56g | 7.0g | 14.0g | 21.0g |
| Jumbo | 63g | 7.9g | 15.8g | 23.7g |
Egg White vs Egg Yolk Protein
A common misconception is that all the protein in an egg is in the white. In reality, the yolk contains about 43% of the total protein:
- Egg white (33g): 3.6g protein, 17 calories — protein efficiency: 0.21g protein per calorie
- Egg yolk (17g): 2.7g protein, 55 calories — protein efficiency: 0.05g protein per calorie
If your goal is maximizing protein while minimizing calories, egg whites are 4x more protein-efficient than yolks. However, yolks provide essential nutrients (choline, vitamin D, iron) that whites lack entirely.
A practical approach recommended by many nutritionists is combining 1-2 whole eggs with 2-3 additional whites. For example, 2 whole eggs + 3 whites = 23.4g protein for only 195 calories.
Protein Quality: Why Egg Protein Is Special
Not all protein is equal. Egg protein stands out because:
- Complete amino acid profile: Contains all 9 essential amino acids in ideal ratios
- Highest PDCAAS score (1.0): Your body can utilize virtually 100% of egg protein
- High digestibility: Cooked eggs have 91% protein digestibility (vs 51% raw)
- Rich in leucine: 0.54g per egg — leucine is the primary amino acid that triggers muscle protein synthesis
Frequently Asked Questions
How much protein is in one egg?
One large egg contains 6.3 grams of protein. Egg whites have 3.6g and the yolk has 2.7g. Medium eggs have 5.5g and jumbo eggs have 7.9g of protein.
How much protein is in 2 eggs?
Two large eggs contain approximately 12.6 grams of protein. This is about 23% of the daily recommended intake for a sedentary adult (based on 55g/day for the average adult).
How much protein is in 3 eggs?
Three large eggs provide approximately 18.9 grams of protein, which represents about 34% of the daily value. This is comparable to a 3oz serving of chicken breast.
Is egg white or whole egg better for protein?
Whole eggs provide more total protein per egg (6.3g vs 3.6g for whites alone). However, egg whites offer more protein per calorie: 3.6g protein for only 17 calories vs 6.3g protein for 72 calories in a whole egg.
How many eggs do I need for 30g of protein?
You need approximately 5 large eggs to get 30 grams of protein (5 × 6.3g = 31.5g). Using egg whites only, you would need about 8-9 whites (8 × 3.6g = 28.8g).
Related Tools & Guides
Sources: USDA FoodData Central (FDC IDs: 171287, 172183, 171283) · FAO/WHO PDCAAS protein quality standards