Protein in 1 large egg = 6.3 g | Nutrition

1 large egg of Egg, whole, raw contains 6.3 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Protein in 1 large egg Calculator

1 large egg of Egg, whole, raw contains 6.3 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central.

Result

1 large egg Egg Protein

6.3 g protein

Computed from 50 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

50 g (1.76 oz, 0.21 cups)

Reverse math uses 12.6 g protein per 100 g from USDA FoodData Central reference.

Egg Macros by large eggs

Portion	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
1 large egg	50 g	71.5	6.3 g	0.4 g	4.8 g
2 large eggs	100 g	143	12.6 g	0.7 g	9.5 g
3 large eggs	150 g	214.5	18.9 g	1.1 g	14.3 g
4 large eggs	200 g	286	25.2 g	1.4 g	19 g
6 large eggs	300 g	429	37.8 g	2.1 g	28.5 g
50 g	50 g	71.5	6.3 g	0.4 g	4.8 g
75 g	75 g	107.3	9.5 g	0.5 g	7.1 g
100 g	100 g	143	12.6 g	0.7 g	9.5 g

Egg Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
1 large egg	50 g	72	6.3 g	0.4 g	4.8 g
2 large eggs	100 g	143	12.6 g	0.7 g	9.5 g
3 large eggs	150 g	215	18.9 g	1 g	14.3 g

Egg Protein Range Around large egg = 50 g

Portion	Gram Equivalent	Protein	Calories
1 large egg	50 g	6.3 g	72
2 large eggs	100 g	12.6 g	143
3 large eggs	150 g	18.9 g	215
4 large eggs	200 g	25.2 g	286
6 large eggs	300 g	37.8 g	429

Egg Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.1 g	7.3	0.6 g	0 g	0.5 g
1 US tablespoon	15.2 g	21.7	1.9 g	0.1 g	1.4 g
1 US fluid ounce	30.5 g	43.6	3.8 g	0.2 g	2.9 g
1/4 US cup	60.9 g	87.1	7.7 g	0.4 g	5.8 g
1/3 US cup	81.2 g	116.1	10.2 g	0.6 g	7.7 g
1/2 US cup	121.8 g	174.2	15.3 g	0.9 g	11.6 g
1 US cup	243.7 g	348.5	30.7 g	1.7 g	23.2 g
1 US pint	487.4 g	697	61.4 g	3.4 g	46.3 g
1 US quart	974.7 g	1393.8	122.8 g	6.8 g	92.6 g
1 US gallon	3899 g	5575.6	491.3 g	27.3 g	370.4 g
100 mL	103 g	147.3	13 g	0.7 g	9.8 g
1 liter	1030 g	1472.9	129.8 g	7.2 g	97.9 g

Egg Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	50 g	6.3 g	12.6 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Egg Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	12.6 g	8.81 g/100 kcal	25.2%
Carbs	0.7 g	0.49 g/100 kcal	0.3%
Fat	9.5 g	6.64 g/100 kcal	12.2%
Sodium	142 mg	99.3 mg/100 kcal	6.2%
Potassium	138 mg	96.5 mg/100 kcal	2.9%
Magnesium	12 mg	8.39 mg/100 kcal	3%

Egg Dietary Profile

Egg is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Egg Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Egg Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	6 g	50 g	13%	Starter contribution
Sodium	71 mg	2300 mg	3%	Low limit contribution
Potassium	69 mg	4700 mg	1%	Starter contribution
Calcium	28 mg	1300 mg	2%	Starter contribution
Iron	0.9 mg	18 mg	5%	Starter contribution
Saturated fat limit	1.6 g	20 g	8%	Low limit contribution
Cholesterol limit	187 mg	300 mg	62%	Meaningful limit contribution

Smart Protein Substitutes for Egg

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Parmesan cheese	16 g	Dairy	+0 g	-1 kcal	-71 mg
Yogurt	149 g	Dairy	+0 g	+3 kcal	+6 mg
Eggs	51 g	Dairy	+0 g	+4 kcal	-5 mg
Milk	185 g	Dairy	+0 g	-7 kcal	-71 mg
Yogurt	78 g	Dairy	+0 g	-7 kcal	-46 mg
Milk	184 g	Dairy	+0 g	-9 kcal	+4 mg

Egg Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	71 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: egg.	dataset allergen flag

Real-World Egg Serving Sizes

1 large egg (~50g): 6.3 g protein. Uses 50 g per large egg; one large egg equals 50 g. USDA-style large egg serving anchor; 1 large egg is treated as 50g.
2 large eggs (~100g): 12.6 g protein. Uses 50 g per large egg; 2 large eggs equals 100 g. USDA-style large egg serving anchor; 1 large egg is treated as 50g.
3 large eggs (~150g): 18.9 g protein. Uses 50 g per large egg; 3 large eggs equals 150 g. USDA-style large egg serving anchor; 1 large egg is treated as 50g.

Common Egg Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Egg, whole, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Egg Protein — Frequently Asked Questions

How much protein is in 100g of Egg? 100g of Egg contains 12.6 g of protein (USDA FoodData Central).

How much protein in one Egg? A typical egg weighs about 50g and contains 6.3 g of protein. This is calculated as 50g ÷ 100 × 12.6 = 6.3 g.

How much protein is in 1 cup of Egg? One US cup of egg weighs approximately 244g (density: 1030 kg/m³). That serving contains 30.7 g of protein — computed as 244g ÷ 100 × 12.6.

How many grams of Egg do I need to eat to get 30 g of protein? To reach 30 g of protein from Egg, you need approximately 238g — calculated as (30 ÷ 12.6) × 100 = 238g.

Is Egg high in protein? Egg has a moderate protein content at 12.6 g per 100g — neither especially high nor low.

What percentage of daily protein does 100g of Egg provide? 100g of Egg provides 12.6 g of protein, which is 25.2% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Egg alone, you would need ~397g.

How efficient is Egg as a source of protein per calorie? Egg provides 8.81 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Egg protein calculator use? The calculator uses protein = weight in grams / 100 x 12.6 g. For example, 100g of Egg gives 12.6 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Egg a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Egg is a decent option — with 12.6 g of protein per 100g. For best results, combine Egg with other foods to hit your daily macro targets.

How reliable is the source data for Egg? Egg uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

How to Calculate Egg Protein

Weigh raw. Place your egg on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Egg Protein to Similar Foods

More Egg Nutrition Pages

Why Volume ≠ Weight: Egg Density Explained

Egg is dense (~1030 kg/m³ ≈ water). A 1-cup measure holds approximately 244 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Egg.

Egg Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 1 large egg = 6.3 g | Nutrition

1 large egg of Egg, whole, raw contains 6.3 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

6.3g

•1.76 oz•3% sodium

Food fit: 51/100

Best benefits

Easy portioning: Has real-world serving anchors that make logging less confusing.

Smart substitutes

Equivalent portions from local nutrition data.

Fish, Cod, Atlantic, Wild Caught, Raw

108 g | 0.46 cups

+11.1g protein | +0 kcal | +253mg sodium

adds 11.1g protein

Egg white, raw

138 g | 4.17 pieces | 0.56 cups

+8.7g protein | +0 kcal | -71mg sodium

adds 8.7g protein

Turkey breast, raw

63 g | 0.35 pieces | 0.25 cups

+8.6g protein | +0 kcal | -71mg sodium

adds 8.6g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

13%

6.3g

Sodium

71mg

Fiber

Potassium

69mg

Calcium

28mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

Avoid if: Avoid if egg allergy applies unless clinically cleared.

Avoid if: Avoid if milk allergy applies unless clinically cleared.

Method, report, serving, and clinician note+

Goal fit: 21% of 30g protein reference target.

Serving reality: 1.76 oz, 0.21 cups, 1 pieces.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA FoodData Central reference, deterministic per-100g scaling.|Avoid if egg allergy applies unless clinically cleared.

Nutrition intelligence

Daily safety snapshot

71mg sodium

3% sodium limit | 8% sat fat | 0% fiber target

Raw/cooked correction

50g50g

cooked from raw | raw from cooked

Portion meaning

1.76oz

0.21 cups | 1 pieces

1.76 oz0.21 cups3.3 tbsp1 pieces

Quality and next best move

51/100

Similar for 30g: 275g Egg white, raw

Swap: Turkey breast, raw

Looks good for General healthy adult: no obvious logging issue detected.

Target progress

6.3/30

Why this score?+

Protein Density

42/100

Fiber Density

0/100

Sodium Load

76/100

Sat Fat Load

61/100

Micronutrient Density

16/100

Calorie Density

95/100

Allergen Risk

64/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

72kcal

protein

6.3g

carbs

0.35g

fat

4.8g

sodium

71mg

potassium

69mg

magnesium

6mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 348 kcal/cup

Protein in 1 large egg Calculator

Result

1 large egg Egg Protein

6.3 g protein

Computed from 50 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

50 g (1.76 oz, 0.21 cups)

Reverse math uses 12.6 g protein per 100 g from USDA FoodData Central reference.

Egg Macros by large eggs

Portion	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
1 large egg	50 g	71.5	6.3 g	0.4 g	4.8 g
2 large eggs	100 g	143	12.6 g	0.7 g	9.5 g
3 large eggs	150 g	214.5	18.9 g	1.1 g	14.3 g
4 large eggs	200 g	286	25.2 g	1.4 g	19 g
6 large eggs	300 g	429	37.8 g	2.1 g	28.5 g
50 g	50 g	71.5	6.3 g	0.4 g	4.8 g
75 g	75 g	107.3	9.5 g	0.5 g	7.1 g
100 g	100 g	143	12.6 g	0.7 g	9.5 g

Egg Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
1 large egg	50 g	72	6.3 g	0.4 g	4.8 g
2 large eggs	100 g	143	12.6 g	0.7 g	9.5 g
3 large eggs	150 g	215	18.9 g	1 g	14.3 g

Egg Protein Range Around large egg = 50 g

Portion	Gram Equivalent	Protein	Calories
1 large egg	50 g	6.3 g	72
2 large eggs	100 g	12.6 g	143
3 large eggs	150 g	18.9 g	215
4 large eggs	200 g	25.2 g	286
6 large eggs	300 g	37.8 g	429

Egg Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.1 g	7.3	0.6 g	0 g	0.5 g
1 US tablespoon	15.2 g	21.7	1.9 g	0.1 g	1.4 g
1 US fluid ounce	30.5 g	43.6	3.8 g	0.2 g	2.9 g
1/4 US cup	60.9 g	87.1	7.7 g	0.4 g	5.8 g
1/3 US cup	81.2 g	116.1	10.2 g	0.6 g	7.7 g
1/2 US cup	121.8 g	174.2	15.3 g	0.9 g	11.6 g
1 US cup	243.7 g	348.5	30.7 g	1.7 g	23.2 g
1 US pint	487.4 g	697	61.4 g	3.4 g	46.3 g
1 US quart	974.7 g	1393.8	122.8 g	6.8 g	92.6 g
1 US gallon	3899 g	5575.6	491.3 g	27.3 g	370.4 g
100 mL	103 g	147.3	13 g	0.7 g	9.8 g
1 liter	1030 g	1472.9	129.8 g	7.2 g	97.9 g

Egg Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	50 g	6.3 g	12.6 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Egg Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	12.6 g	8.81 g/100 kcal	25.2%
Carbs	0.7 g	0.49 g/100 kcal	0.3%
Fat	9.5 g	6.64 g/100 kcal	12.2%
Sodium	142 mg	99.3 mg/100 kcal	6.2%
Potassium	138 mg	96.5 mg/100 kcal	2.9%
Magnesium	12 mg	8.39 mg/100 kcal	3%

Egg Dietary Profile

Egg is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Egg Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Egg Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	6 g	50 g	13%	Starter contribution
Sodium	71 mg	2300 mg	3%	Low limit contribution
Potassium	69 mg	4700 mg	1%	Starter contribution
Calcium	28 mg	1300 mg	2%	Starter contribution
Iron	0.9 mg	18 mg	5%	Starter contribution
Saturated fat limit	1.6 g	20 g	8%	Low limit contribution
Cholesterol limit	187 mg	300 mg	62%	Meaningful limit contribution

Smart Protein Substitutes for Egg

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Parmesan cheese	16 g	Dairy	+0 g	-1 kcal	-71 mg
Yogurt	149 g	Dairy	+0 g	+3 kcal	+6 mg
Eggs	51 g	Dairy	+0 g	+4 kcal	-5 mg
Milk	185 g	Dairy	+0 g	-7 kcal	-71 mg
Yogurt	78 g	Dairy	+0 g	-7 kcal	-46 mg
Milk	184 g	Dairy	+0 g	-9 kcal	+4 mg

Egg Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	71 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: egg.	dataset allergen flag

Real-World Egg Serving Sizes

1 large egg (~50g): 6.3 g protein. Uses 50 g per large egg; one large egg equals 50 g. USDA-style large egg serving anchor; 1 large egg is treated as 50g.
2 large eggs (~100g): 12.6 g protein. Uses 50 g per large egg; 2 large eggs equals 100 g. USDA-style large egg serving anchor; 1 large egg is treated as 50g.
3 large eggs (~150g): 18.9 g protein. Uses 50 g per large egg; 3 large eggs equals 150 g. USDA-style large egg serving anchor; 1 large egg is treated as 50g.

Common Egg Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Egg, whole, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Egg Protein — Frequently Asked Questions

How much protein is in 100g of Egg? 100g of Egg contains 12.6 g of protein (USDA FoodData Central).

How much protein in one Egg? A typical egg weighs about 50g and contains 6.3 g of protein. This is calculated as 50g ÷ 100 × 12.6 = 6.3 g.

How much protein is in 1 cup of Egg? One US cup of egg weighs approximately 244g (density: 1030 kg/m³). That serving contains 30.7 g of protein — computed as 244g ÷ 100 × 12.6.

How many grams of Egg do I need to eat to get 30 g of protein? To reach 30 g of protein from Egg, you need approximately 238g — calculated as (30 ÷ 12.6) × 100 = 238g.

Is Egg high in protein? Egg has a moderate protein content at 12.6 g per 100g — neither especially high nor low.

How to Calculate Egg Protein

Weigh raw. Place your egg on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Egg Protein to Similar Foods

More Egg Nutrition Pages

Why Volume ≠ Weight: Egg Density Explained

Egg is dense (~1030 kg/m³ ≈ water). A 1-cup measure holds approximately 244 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Egg.

Egg Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.