Egg protein and calories, by size and how it is cooked.
Eggs are one of the simplest foods to log, once you know the size. Here are the numbers for one egg at every size, for the usual ways of cooking it, and for the white and the yolk on their own.
3 min read
01 / One egg
How much protein is in an egg?
A large egg, about 50 g without the shell, has 6.3 g of protein and 72 calories. About 3.6 g of that protein is in the white and 2.7 g in the yolk, while nearly all of the fat, 4.5 g, is in the yolk.
| Weight | Calories | Protein | Fat | |
|---|---|---|---|---|
| Small egg | 38 g | 54 | 4.8 g | 3.6 g |
| Medium egg | 44 g | 63 | 5.5 g | 4.2 g |
| Large egg | 50 g | 72 | 6.3 g | 4.8 g |
| Extra large egg | 56 g | 80 | 7.1 g | 5.3 g |
| Jumbo egg | 63 g | 90 | 7.9 g | 6 g |
| Two large eggs | 100 g | 143 | 12.6 g | 9.5 g |
| Three large eggs | 150 g | 214 | 18.9 g | 14.3 g |
Weights are the egg without its shell, from USDA FoodData Central. Egg sizes are graded by weight and the grades differ between countries, so a large egg in one place can be a medium in another.
02 / Cooked
Boiled, fried, scrambled or poached.
| Per 100 g | Calories | Protein | Fat |
|---|---|---|---|
| Raw | 143 | 12.6 g | 9.5 g |
| Hard-boiled | 155 | 12.6 g | 10.6 g |
| Poached | 143 | 12.5 g | 9.5 g |
| Fried | 196 | 13.6 g | 14.8 g |
| Scrambled | 149 | 10 g | 11 g |
| Omelette | 154 | 10.6 g | 11.7 g |
Boiling and poaching add nothing to the egg; frying adds the fat from the pan. USDA's scrambled egg and omelette values include the milk and fat they were cooked with, which is why they have less protein per 100 g.
03 / White or yolk
What is in the white and the yolk.
- The white. The white of a large egg, about 33 g, is 17 calories and 3.6 g of protein, with almost no fat.
- The yolk. The yolk, about 17 g, is 55 calories, 2.7 g of protein and 4.5 g of fat.
- Whites and a whole egg. Three large egg whites and one whole egg come to about 123 calories and 17 g of protein, against 214 calories and 19 g for three whole eggs.
04 / Logging it
How to log eggs.
In GymTribe, add eggs by hand with how many you ate, or photograph the plate with the AI calorie counter and check the count before saving. Egg recipes in the catalog include omelette with toast, egg bhurji, egg salad and chicken sausage with eggs. For an omelette made with vegetables, see spinach and mushroom omelette.
Keep it simple
Know your egg size.
The size on the carton changes an egg by up to 36 calories, more than the way you cook it unless you fry it. These numbers are from USDA FoodData Central; they are estimates, not medical or clinical nutrition advice.
