A large whole egg (about 50 g) is usually around 6-7 g of protein. A large egg white is typically around 3.5-4 g, and the yolk contributes roughly 2.5-3 g.
Protein in Eggs Calculator
About This Calculator
Use this calculator to estimate protein from whole eggs, hard-boiled eggs, or egg whites. It uses USDA FoodData Central values and adjusts by egg count and egg size (small, medium, large, extra large). As a quick reference, one large whole egg is usually about 6-7 g of protein, while one large egg white is about 3.5-4 g.
Safety note
Educational estimates from USDA FoodData Central. Values vary by brand, preparation, and portion accuracy. Not medical advice or an allergy guide. Talk to a licensed clinician or registered dietitian for personal nutrition or medical decisions.
Reference values
Static estimates using the default variant (Whole egg, raw) for a quick orientation.
Per 100 g
- Protein
- 12.6 g
- Fiber
- 0 g
Typical serving (1 egg)
- Protein
- 6.3 g
- Fiber
- 0 g
Calculate
How to Measure Consistently
- Match the size selector to your carton label: small (38 g), medium (44 g), large (50 g), or extra large (56 g).
- If you can, weigh cooked eggs on a kitchen scale for tighter tracking.
- When logging whites only, use the egg white option instead of subtracting yolks manually.
- Hard-boiled eggs can weigh a bit less from water loss, but protein is very close to raw equivalents.
- For liquid egg whites, compare this estimate with the brand label and use the label if it differs.
What Changes the Number
- Size matters most: extra-large eggs provide more protein than small eggs.
- Whole eggs include protein from both white and yolk; whites are lower calorie but lower total protein per egg.
- Cooked vs raw mostly changes water content, not total protein in the egg.
- Brand, breed, and feed cause small variation around USDA averages.
- Tracking by count is simple, but tracking by weight is more precise.
Frequently Asked Questions
Related Tools
Health & data disclaimer
- Numbers come from USDA FoodData Central and are rounded; brands, recipes, and preparation can change actual values.
- For education only, not medical advice, diagnosis, allergy screening, or a substitute for professional care.
- If you have medical conditions, take medications, are pregnant, or need guidance for kids, review nutrition decisions with a licensed clinician or registered dietitian.
Start Tracking Nutrients
Track your nutrition intake and ensure you're meeting your daily goals.
Try it for free!