How much protein is in an egg? One large egg has about 6.3g of protein, according to USDA data. That's a solid amount for about 72 calories, which is why eggs show up on every high-protein list.
But if you're trying to hit a daily protein goal, 6g at a time adds up slowly. Here's the full breakdown by egg size, white vs yolk, and 7 snacks that pack more protein per serving.
One large egg has about 6.3g of protein and 72 calories (USDA FoodData Central).
The white has about 3.6g of protein. The yolk has about 2.7g, plus most of the vitamins.
Cooking doesn’t change how much protein is in an egg, but your body absorbs more of it from cooked eggs than raw.
Egg size matters: a medium egg has about 5.5g, and a jumbo egg has close to 8g.
Greek yogurt, cottage cheese, tuna, jerky, edamame, pumpkin seeds, and protein ice cream all beat one egg per serving.
Two eggs (about 12.6g) is a better protein serving than one.
One large egg has about 6.3g of protein. That’s the standard size most nutrition labels and recipes use. The exact amount depends on the size of the egg.
Here’s how much protein is in an egg by size, based on USDA data:
| Egg size | Approx. weight (no shell) | Protein |
|---|---|---|
| Small | 38g | About 4.8g |
| Medium | 44g | About 5.5g |
| Large | 50g | About 6.3g |
| Extra large | 56g | About 7g |
| Jumbo | 63g | About 7.9g |
Eggs are also a complete protein, meaning they have all 9 essential amino acids your body can’t make on its own. That’s a big part of why they’re such a staple.
In a large egg, the white has about 3.6g of protein and the yolk has about 2.7g. So the white has a little more, but the yolk is far from empty.
| Part | Protein | Calories | What else it has |
|---|---|---|---|
| Egg white | About 3.6g | About 17 | Almost no fat |
| Egg yolk | About 2.7g | About 55 | Fat, vitamin D, B12, choline |
| Whole egg | About 6.3g | About 72 | All of the above |
Skipping the yolk saves calories, but you lose almost half the protein and most of the nutrients. Unless you have a specific reason to cut it, eating the whole egg is usually the better deal.
Cooking doesn’t change how much protein is in an egg, but it does change how much your body can use. Research suggests your body absorbs far more protein from cooked eggs than from raw ones.
A study by Evenepoel and colleagues found people absorbed about 91% of the protein from cooked eggs, compared with about 51% from raw eggs. Heat unfolds the proteins and makes them easier to digest. So boiled, scrambled, or fried all beat raw. Bonus: cooking also lowers the risk of foodborne illness.
For most adults, one egg isn’t enough protein for a meal or even a filling snack. Many people feel fuller with about 20g to 30g of protein per meal, and one egg gives you about a quarter of that.
Two or three eggs gets you closer, especially paired with Greek yogurt, cottage cheese, or turkey. If you want to see where your target lands, here’s how much protein you need per day.
These snacks each have more protein per serving than one large egg (6.3g). Some have nearly four times as much. Numbers are approximate and vary by brand, so always check the label.
| Snack | Serving | Protein | Calories |
|---|---|---|---|
| Protein ice cream | 1 pint | 23g | 180 |
| Canned tuna | 3 oz, drained | About 20g | About 100 |
| Plain nonfat Greek yogurt | 3/4 cup | About 17g | About 100 |
| Low-fat cottage cheese | 1/2 cup | About 12g | About 90 |
| Beef jerky | 1 oz | About 9g | About 80 to 115 |
| Shelled edamame | 1/2 cup | About 9g | About 95 |
| Pumpkin seeds (shelled) | 1 oz | About 8.5g | About 160 |
Yes, dessert made the list. A pint of protein ice cream can pack more protein than three eggs, and it doesn’t taste like a compromise. More on this one below.
About 20g of protein in a 3 oz serving, and it’s shelf-stable. Mix with a little Greek yogurt and mustard and scoop it up with crackers or cucumber slices.
About 17g of protein in a 3/4 cup of plain nonfat Greek yogurt. Add berries and a drizzle of honey and it’s basically dessert.
About 12g in half a cup. Go sweet (pineapple, cinnamon) or savory (cherry tomatoes, everything bagel seasoning).
About 9g in a 1 oz serving and totally portable. Just check the sugar and sodium, which vary a lot between brands.
About 9g in half a cup of shelled edamame, plus fiber. Buy it frozen and microwave with a pinch of salt.
About 8.5g in a 1 oz handful. They’re higher in calories than the others, but they also bring healthy fats and magnesium.
Looking for more ideas? Here are the best high-protein snacks and bedtime protein snacks you’ll actually look forward to.
On this list, protein ice cream has the most protein per serving at 23g per pint, followed by canned tuna at about 20g and Greek yogurt at about 17g. All three give you roughly three times the protein of one large egg.
The one that wins on “would actually eat this every night”? Probably the ice cream. CRUSHS is a protein ice cream mix for the Ninja Creami: each pint has 23g of protein, 180 calories, and 0g added sugar. That’s the protein of almost four large eggs, in a bowl of real ice cream.
23g protein, 180 calories, 0g added sugar per pint. Made for your Ninja Creami.
Shop CRUSHSOne large egg has about 6.3g of protein, according to USDA FoodData Central. A medium egg has about 5.5g, and an extra-large egg has about 7g.
Two large eggs have about 12.6g of protein and about 144 calories. That’s a solid start to a high-protein breakfast.
The egg white has slightly more. In a large egg, the white has about 3.6g of protein and the yolk has about 2.7g. The yolk holds most of the vitamins and healthy fats.
No. Boiled, scrambled, and fried eggs have the same amount of protein. Cooking method changes the calories (from added oil or butter), not the protein.
Egg protein is high quality and contains all 9 essential amino acids, but it’s not your only good option. Dairy, fish, meat, and soy are also complete proteins.
