How much protein is in one egg?
A large egg holds about 6.3 g of protein, by the figures of USDA, the US government's food agency. A medium egg holds about 5.5 g and a jumbo egg about 7.9 g.
The only difference is size: every whole egg is about 12.6 g of protein per 100 g. USDA weighs a large egg at 50 g without its shell, so a kitchen scale tells you more than the word on the box.
| Size | Weight without shell | Protein | Calories |
|---|---|---|---|
| Medium | 44 g | 5.5 g | 63 |
| Large | 50 g | 6.3 g | 72 |
| Extra large | 56 g | 7.1 g | 80 |
| Jumbo | 63 g | 7.9 g | 90 |
Is there more protein in the egg white or the yolk?
The white holds more of an egg's protein: about 3.6 g in a large egg, against about 2.7 g in the yolk.
Gram for gram it is the other way round. The yolk is richer, about 15.9 g of protein per 100 g against 10.9 g for the white. But the yolk is smaller, about 17 g against 33 g for the white in a large egg, and it carries almost all of the fat.
So eating only the whites gives you a little over half the protein of a whole egg, for about a quarter of the calories.
| Part | Protein | Protein per 100 g | Fat | Calories |
|---|---|---|---|---|
| White | 3.6 g | 10.9 g | 0.1 g | 17 |
| Yolk | 2.7 g | 15.9 g | 4.5 g | 55 |
| Whole egg | 6.3 g | 12.6 g | 4.8 g | 72 |
Does cooking change the protein in an egg?
Cooking hardly changes how much protein an egg holds: a large egg has about 6.3 g raw, hard-boiled or fried.
What changes is how much of it your body digests. In a small 1998 study of five people, about 91% of cooked egg protein was digested, against about 51% of raw egg protein.
A fried large egg carries about 90 calories by USDA's figures, against about 78 for a hard-boiled one.
| How it is eaten | Weight | Protein | Calories |
|---|---|---|---|
| Raw | 50 g | 6.3 g | 72 |
| Hard-boiled | 50 g | 6.3 g | 78 |
| Fried | 46 g | 6.3 g | 90 |
How many eggs make 30 g of protein?
About five large eggs, which hold about 31.5 g of protein, close to the 31 g in 100 g of cooked chicken breast.
The calories differ more than the protein. Five hard-boiled large eggs come to about 388 calories, and 100 g of roasted chicken breast to about 165, by USDA's figures. The guide to protein in chicken breast, raw and cooked has the rest of the chicken numbers.
Most people who train need about 1.4 to 2.0 g of protein per kilo of body weight a day, by the International Society of Sports Nutrition's guidance. The protein calculator works out your own number, and the high protein foods table puts eggs beside tempeh, tofu and fish. If a doctor has given you a protein limit, the doctor's number wins.
| Food | Protein | Calories |
|---|---|---|
| 2 large eggs | 12.6 g | 155 |
| 3 large eggs | 18.9 g | 233 |
| 4 large eggs | 25.2 g | 310 |
| 5 large eggs | 31.5 g | 388 |
| 100 g roasted chicken breast | 31 g | 165 |
Where does a Naked Protein pack fit in?
Eggs make an easy breakfast, and a Naked Protein pack covers lunch: cooked chicken breast with about 38 g of protein in a 150 g portion.
We calculated that protein figure from the ingredients and their published nutrition figures. It has not been measured in a lab.
The packs are ready-to-eat chicken breast, delivered cold across our delivery zone: Canggu, Berawa, Pererenan, Umalas, Tumbak Bayuh, Seseh, Munggu, Cemagi, Kerobokan, Seminyak, Dalung. A portion is Rp 49 000.
Quick answers
How much protein is in 1 whole egg?
About 6.3 g in a large egg, by USDA's figures, whether it is raw, boiled or fried. A medium egg holds about 5.5 g and a jumbo egg about 7.9 g.
How much protein is in one boiled egg white?
About 3.6 g in the white of a large egg, by USDA's figure for egg white. Boiling the egg does not change that amount; the yolk holds the other 2.7 g or so.
Can I eat 10 eggs a day?
Ten large hard-boiled eggs hold about 63 g of protein and about 775 calories, by USDA's figures. Whether that suits you depends on the rest of what you eat. If a doctor has given you a limit, follow it.
Sources (8)
- Egg, whole, raw, fresh: 143 kcal, 12.6 g protein, 9.51 g fat per 100 g; a medium egg weighs 44 g, large 50 g, extra large 56 g, jumbo 63 g (USDA FoodData Central, SR Legacy 171287): fdc.nal.usda.gov (checked 2026-11-09)
- Egg, white, raw, fresh: 52 kcal, 10.9 g protein, 0.17 g fat per 100 g; the white of a large egg weighs 33 g (USDA FoodData Central, SR Legacy 172183): fdc.nal.usda.gov (checked 2026-11-09)
- Egg, yolk, raw, fresh: 322 kcal, 15.9 g protein, 26.5 g fat per 100 g; the yolk of a large egg weighs 17 g (USDA FoodData Central, SR Legacy 172184): fdc.nal.usda.gov (checked 2026-11-09)
- Egg, whole, cooked, hard-boiled: 155 kcal and 12.6 g protein per 100 g; a large egg weighs 50 g (USDA FoodData Central, SR Legacy 173424): fdc.nal.usda.gov (checked 2026-11-09)
- Egg, whole, cooked, fried: 196 kcal and 13.6 g protein per 100 g; a large egg weighs 46 g (USDA FoodData Central, SR Legacy 173423): fdc.nal.usda.gov (checked 2026-11-09)
- Roasted chicken breast, meat only: 165 kcal and 31.0 g protein per 100 g (USDA FoodData Central, SR Legacy 171477): fdc.nal.usda.gov (checked 2026-11-09)
- Evenepoel et al., J Nutr 1998: in five people, the true ileal digestibility of cooked egg protein was 90.9% and of raw egg protein 51.3%: pubmed.ncbi.nlm.nih.gov (checked 2026-11-09)
- International Society of Sports Nutrition position stand: 1.4 to 2.0 g of protein per kg of body weight per day for most exercising people: pmc.ncbi.nlm.nih.gov (checked 2026-11-09)