How Much Protein Is in an Egg? (And in 12 Egg Dishes)

Eggs are the reference food for protein quality — they sit at the top of nearly every biological-value index in nutrition. The protein content per egg is well-documented, but most people’s estimate is off by 1–2 g, and the “is the protein in the white or the yolk” question keeps surfacing. Here are the actual numbers.

Per-egg protein, by size

Small (38 g): 4.8 g protein

Medium (44 g): 5.5 g protein

Large (50 g): 6.3 g protein

Extra-large (56 g): 7.0 g protein

Jumbo (63 g): 7.9 g protein

These are the Canadian Egg Marketing Agency size classes. Most cooking recipes (and these numbers) assume Large.

White vs yolk: where the protein is

A large egg white has 3.6 g of protein in 33 g of egg-white liquid. The yolk has 2.7 g in 17 g of yolk solids.

So roughly 57% of an egg’s protein is in the white, 43% in the yolk. The folk wisdom that "all the protein is in the white" is wrong.

The yolk has all the fat, all the cholesterol, most of the vitamins (A, D, E, K, B12, choline, lutein), and 43% of the protein. There is no nutritional reason to skip the yolk for healthy people; the 2018 Canadian Cardiovascular Society guidelines no longer cap dietary cholesterol.

Protein in 12 common egg dishes

1 hard-boiled egg: 6.3 g

1 fried egg, no toast: 6.3 g

2-egg omelette, plain: 12.6 g

2-egg omelette + ½ cup cheese: 26 g

3-egg omelette + spinach + feta: 24 g

2 scrambled eggs + 2 slices bacon: 22 g

Egg-white omelette (4 whites): 14 g

Eggs Benedict (2 eggs, English muffin, ham, hollandaise): 28 g

Quiche Lorraine slice (1/8 of 9-inch): 14 g

Spanish tortilla slice (1/6 of 10-inch): 11 g

French toast (2 slices): 12 g

Egg salad sandwich (2 eggs, mayo, 2 slices bread): 19 g

How eggs compare per calorie

A large egg has 6.3 g protein in 72 calories — roughly 8.7 g protein per 100 calories.

Greek yogurt (0% MF, plain): 17 g protein per 100 calories. Higher.

Chicken breast (cooked): 30 g per 100 cal. Much higher.

Almonds: 3.6 g per 100 cal. Lower.

Eggs are not the most protein-dense food — but they have a complete amino acid profile, are inexpensive, and are versatile in ways protein powder isn’t.

The bottom line

Eggs are an honest protein food: complete amino acid profile, biological value of ~94 (highest of any whole food), 6.3 g per Large, with all the choline and B-vitamins concentrated in the yolk. For an adult Canadian aiming for 1.6 g/kg/day of protein, two eggs is a meaningful contribution — and it costs about 60 cents.

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