Protein by serving size
1 egg (47g)
6g
2 eggs (94g)
12g
3 eggs (141g)
17g
4 eggs (188g)
23g
136 calories per 100g · 9.1g protein per 100 calories
Figures are per 100g cooked (whole egg, hard-boiled). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Source: FSANZ AFCD Release 3.0 — Egg, chicken, whole, hard-boiled, F003721
Eggs are one of the most complete and convenient protein sources — cheap, quick to prepare, and containing every essential amino acid your body needs. Hard-boiled egg has 12.4g of protein per 100g, so one hard-boiled egg (47g of edible egg in AFCD) gives you about 6g and a two- or three-egg meal is a solid protein contribution without much effort.
Other forms and varieties
Use the figure that matches how you weigh your food. Cooking changes the water content, so raw and cooked figures differ.
| Form | Protein per 100g | Calories per 100g |
|---|---|---|
| Cooked (shown above)FSANZ AFCD Release 3.0 — Egg, chicken, whole, hard-boiled, F003721 | 12.4g | 136 |
| RawFSANZ AFCD Release 3.0 — Egg, chicken, whole, raw, F003729 | 12.6g | 127 |
Why the number varies
Egg size varies. The serves above use AFCD's standard hard-boiled egg, 47g of edible egg; AFCD's raw egg is 51g. Bigger eggs give you more protein per egg, so if your carton lists a weight, use that rather than assuming every egg is the same.
Cooking barely changes an egg's protein per 100g: raw whole egg is 12.6g per 100g and hard-boiled is 12.4g.
Ways to use it
- Boiled eggs make an easy grab-and-go protein source with no prep at meal time
- Add an extra egg white or two to an omelette to boost protein without much extra fat
- Combine with Greek yoghurt or cottage cheese at breakfast to hit a higher target without a large meal
Related
From the HitProtein blog
- Does cooking increase protein? Raw vs cooked explained
- High protein foods ranked by protein per calorie
FAQs
How much protein is in 2 eggs?
About 12g for two hard-boiled eggs (94g of egg).
How much protein is in 3 eggs?
About 17g for three hard-boiled eggs (141g of egg).
How much protein is in 100g of eggs?
About 12.4g of protein per 100g cooked (whole egg, hard-boiled).
How much protein is in 1 egg (47g)?
About 6g of protein, based on 12.4g per 100g.
How much protein is in raw eggs?
About 12.6g of protein per 100g (Egg, chicken, whole, raw), compared with 12.4g per 100g cooked.
How many calories are in eggs?
About 136 calories per 100g, which works out to 9.1g of protein per 100 calories.
How does eggs compare with other dairy & eggs foods?
Of the 10 dairy & eggs foods on this site, eggs ranks number 7 for protein per 100g, comparing each food in the form its page shows. See the full table on our high protein foods page.
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