One large whole egg provides approximately 6.3g protein and 74 kcal. Two boiled eggs provide about 12.6g protein and 148 kcal before sauces or cooking fat.
Quick answer
Egg protein and calories by serving
Serving
Protein
Calories
Fat
1 large whole egg
6.3g
74 kcal
5.0g
2 large whole eggs
12.6g
148 kcal
10.0g
3 large whole eggs
18.9g
222 kcal
15.0g
3 egg whites
11.0g
52 kcal
0.2g
Boiled, poached and scrambled eggs have similar base values when no oil, butter or other ingredients are added.
Whole eggs vs egg whites
The white supplies most of the protein with very little fat. The yolk contributes fat, calories and important micronutrients, so the better choice depends on your full-day calorie and nutrition target.
Add eggs to your daily target
Use eggs alongside dal, paneer, curd or soya to build a balanced Indian meal.
Start with the whole egg or egg-white value, then add cooking fat separately. One teaspoon of oil or ghee can add more calories than the difference between two egg sizes. Sauces, cheese, bread and paratha should also be logged as separate foods.
Example: Two boiled eggs are about 148 kcal and 12.6g protein. Two eggs fried in oil will be higher in calories because of the oil, not because the egg’s protein changed.
Egg protein questions
How much protein is in one egg?
About 6.3g protein in one large whole egg.
Are boiled eggs good for a high-protein breakfast?
They are a convenient protein source. Pair them with vegetables, fruit or a measured roti and use your daily protein and calorie target to decide the portion.
