One large egg contains about 6.3g of protein and 72 calories. That protein is split between the white (~3.6g) and the yolk (~2.7g), which makes the egg one of the most affordable, complete protein sources available in any Indian kitchen — boiled, in bhurji, or in a simple omelette. Here's the full breakdown by size, white vs yolk, and cooking method.
Values are approximate averages based on USDA data and standard egg sizes. Exact figures vary slightly by hen breed, feed and egg grade.
Protein in an Egg by Size
| Egg size | Weight | Protein (g) | Calories (kcal) |
|---|---|---|---|
| Small | ~38g | 4.8 | 54 |
| Medium | ~44g | 5.5 | 63 |
| Large | ~50g | 6.3 | 72 |
| Extra large | ~56g | 7.0 | 80 |
| Jumbo | ~63g | 7.9 | 90 |
As a quick rule of thumb, an egg provides roughly 12.6g of protein per 100g.
Egg White vs Yolk: Where's the Protein?
Many people think the protein is all in the white — but the yolk holds nearly half of it, plus most of the vitamins, minerals and healthy fats:
| Part of a large egg | Protein (g) | Calories (kcal) | Fat (g) |
|---|---|---|---|
| Egg white | 3.6 | 17 | 0 |
| Egg yolk | 2.7 | 55 | 4.5 |
| Whole egg | 6.3 | 72 | 4.8 |
If you're cutting calories but want maximum protein, egg whites are efficient. For overall nutrition — including vitamin D, B12 and choline — eat the whole egg.
Does Cooking Change the Protein?
The protein stays the same (~6.3g for a large egg) whether you boil it, make bhurji, or fry it. What changes is the calorie count, depending on what you cook it in:
- Boiled / poached: ~72 kcal — no added fat.
- Bhurji / scrambled with a little ghee or oil: ~95–120 kcal.
- Fried: ~90–120 kcal depending on the amount of oil.
Your body actually absorbs cooked egg protein more efficiently than raw — roughly 90%+ vs around 50% for raw eggs.
"Two boiled eggs give you ~12.6g of high-quality protein for under 150 calories — one of the best protein-per-rupee options on any Indian breakfast table."
Why Eggs Are a Top Protein Source
- Complete protein: Eggs contain all nine essential amino acids in the right ratios — the gold standard your body can fully use.
- Highly satiating: A high-protein, egg-based breakfast keeps you fuller for longer, which helps when you're in a calorie deficit.
- Cheap and versatile: Gram-for-gram, eggs are one of the most cost-effective protein sources in India.
Frequently Asked Questions
How much protein is in 2 eggs? Two large eggs provide about 12.6g of protein and roughly 144 calories.
Is the protein in the egg white or the yolk? Both — the white has ~3.6g and the yolk ~2.7g, plus the yolk holds most of the egg's vitamins and healthy fats.
Do boiled, bhurji or fried eggs have different protein? No — protein stays ~6.3g per large egg. Only the calories change based on the oil or ghee you cook with.
How many eggs should I eat a day? For most healthy people, 2–3 eggs a day is a reasonable, protein-rich choice. If you have high cholesterol or a medical condition, ask your doctor or dietitian.