How many eggs is 30g of protein?
About five large eggs, or three whole eggs plus four egg whites.
How Much Protein Is In An Egg?
A whole egg contains about 13g of protein per 100g, which works out to roughly 6.3g in a single large egg. Egg white alone is 11g per 100g for only 52 calories.
Egg types compared
| Food | Protein | Calories |
|---|---|---|
| 🥚 Egg white protein powder | 80g | 390 |
| 🥚 Whole egg | 13g | 155 |
| 🥚 Duck egg | 13g | 185 |
| 🥚 Quail egg | 13g | 158 |
| 🥚 Egg white | 11g | 52 |
Per 100g.
Protein per real egg
- Medium egg (~44g edible): about 5.7g protein.
- Large egg (~50g edible): about 6.3g protein.
- Extra large egg (~56g edible): about 7.2g protein.
- One egg white (~33g): about 3.6g protein.
- Five whole eggs: about 32g protein.
Whites only, or the whole egg?
About 60% of an egg's protein is in the white and 40% in the yolk, but the yolk carries the choline, vitamin D, vitamin B12 and most of the flavour. It also carries almost all the calories.
A practical compromise many people use: two whole eggs plus three whites gives around 24g of protein for roughly 250 calories.
Egg protein has one of the highest digestibility scores of any food, which is why it was historically the reference protein against which others were measured.
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Are eggs a complete protein?
Yes. Eggs contain all nine essential amino acids and are extremely well absorbed.
Is it safe to eat eggs every day?
For most healthy people, daily eggs are fine within a balanced diet. If you have a specific cholesterol or heart condition, follow your doctor's advice.
Keep reading
High protein breakfastWhere eggs do the most work.Egg white protein powderDairy-free complete protein.Protein CalculatorCount a full breakfast.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
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Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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