A single large egg contains about 6.3 grams of protein. That number stays remarkably consistent whether the egg is raw, fried, or poached, with only minor differences in the decimal points between cooking methods.
Protein by Egg Size
Most nutrition labels and databases reference a large egg, which is the standard size sold in grocery stores. A large egg weighs roughly 50 grams and delivers about 6.3 grams of protein. Smaller or larger eggs scale proportionally based on weight:
- Small (about 38 g): ~4.8 g protein
- Medium (about 44 g): ~5.5 g protein
- Large (about 50 g): ~6.3 g protein
- Extra-large (about 56 g): ~7.0 g protein
- Jumbo (about 63 g): ~7.9 g protein
If you’re tracking protein intake closely, weighing your eggs gives you a more accurate count than assuming every egg in the carton is identical. Even within the same size grade, individual eggs can vary by a few grams.
White vs. Yolk: Where the Protein Lives
People often assume the egg white holds all the protein, but the yolk contributes a meaningful share. In a large egg with 6.3 grams of protein, roughly 3.6 grams come from the white and 2.7 grams from the yolk. That means tossing the yolk removes over 40% of the egg’s protein.
The white is mostly water and protein with almost no fat. The yolk, on the other hand, packs fat, cholesterol, and the majority of the egg’s vitamins and minerals alongside its protein. If you’re eating egg whites to cut calories, you’re still getting a decent protein source, but whole eggs deliver more nutrition per bite.
Cooking Changes How Much Protein You Absorb
The total grams of protein barely change between a raw egg and a cooked one. A fried large egg has 6.26 grams, a poached one has 6.25 grams, and a raw egg has 6.28 grams. The difference is negligible.
What does change dramatically is how much of that protein your body can actually use. One study found that the human body absorbs 91% of the protein in cooked eggs but only 51% from raw eggs. Heat unfolds the protein molecules in a way that makes them far easier for your digestive enzymes to break down. So while a raw egg technically contains the same protein on paper, your body gets nearly twice as much usable protein from a cooked one. This is worth knowing if you’ve ever been tempted to crack a raw egg into a smoothie for convenience.
How Eggs Compare to Other Protein Sources
At about 6 grams of protein, a single egg isn’t a powerhouse on its own. But eggs are cheap, fast to prepare, and easy to add to meals you’re already making. Here’s how they stack up against common protein sources per serving:
- 1 large egg: 6.3 g protein, ~70 calories
- 1 cup of milk: ~8 g protein, ~150 calories
- 1 oz (28 g) chicken breast: ~8.5 g protein, ~45 calories
- 1 oz (28 g) cheddar cheese: ~7 g protein, ~115 calories
- 1/2 cup Greek yogurt: ~10 g protein, ~80 calories
Eggs have a particularly favorable protein-to-calorie ratio. At roughly 70 calories each, two or three eggs at breakfast give you 12 to 19 grams of protein for under 210 calories. Egg protein is also considered “complete,” meaning it contains all nine essential amino acids your body can’t produce on its own.
Quick Math for Daily Protein Goals
Most adults need somewhere between 50 and 70 grams of protein per day, depending on body weight and activity level. A common recommendation is 0.36 grams per pound of body weight for sedentary adults, and up to 0.7 to 1.0 grams per pound for people who exercise regularly or are trying to build muscle.
Three eggs at breakfast gets you roughly 19 grams of protein, covering about a quarter to a third of most people’s daily needs. Pairing eggs with other protein sources throughout the day, like beans, poultry, dairy, or tofu, makes it straightforward to hit your target without relying on supplements. Eggs work especially well as a base because they pair naturally with other high-protein foods: think scrambled eggs with cheese, or a fried egg on top of black beans and rice.