Egg Protein Calculator
Choose an egg size, quantity, part and cooking method to see protein, calories, full macros and the share of your daily protein target.
Result
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Result
— g protein
- Calories
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- Fat
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- Carbohydrate
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- Daily target share
Daily target: — g (0.8 g/kg RDA).
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How much protein in an egg?
How much protein in an egg depends on its size and whether you eat the whole egg, white or yolk. A large whole egg is about 6.3 g protein and 72 kcal; its white carries a little over half the protein for only about a quarter of the calories.
This calculator scales the supplied USDA raw whole-egg values and standard edible portions for five US egg sizes. Boiling and poaching add nothing; frying and scrambling add the fat calories you enter, while the protein figure stays unchanged.
The daily percentage uses the RDA minimum of 0.8 g protein per kg of body weight. That is a deficiency-prevention reference, not an optimum; active people and those building or preserving muscle commonly use 1.2–2.0 g/kg.
Daily protein target = body weight in kg × 0.8 g; target share = egg protein ÷ daily target × 100 Eggs are a complete protein containing all nine essential amino acids and are often used as the reference protein in quality scoring. Cooking changes digestibility: cooked egg protein is absorbed substantially better than raw.
Egg protein calculator FAQ
How much protein is in a large egg?
A large whole egg is about 6.3 g protein and 72 kcal. The calculator uses the supplied raw whole-egg data and edible portion for its calculations.
Is egg white or yolk higher in protein?
For a large egg, the white has 3.6 g protein and the yolk has 2.7 g. The white carries a little over half the protein, while the yolk contains most of the fat and micronutrients.
Does cooking change egg protein?
Boiling and poaching do not add calories, and frying or scrambling adds the fat calories you enter. The protein figure is unchanged here; cooking does improve digestibility, with cooked egg protein absorbed substantially better than raw.
What daily protein target does this use?
It uses the RDA minimum of 0.8 g per kg of body weight per day. This is a minimum to prevent deficiency, not an optimum; active people and those building or preserving muscle commonly use 1.2–2.0 g/kg.
Are the calculator values saved?
No. The calculation runs in your browser and does not require an account or a network call.