The humble egg is a very high quality protein. As an egg is a complete protein, they also contain a rich profile of vitamins and minerals; adding an egg or two to your meals can give a big bump to its nutritional value. This makes eggs kind-of a jackpot food: cheap and good for you.
Often described as a ‘perfect’ natural protein, eggs are favoured by gym-goers, body builders, and those trying to eat cleanly. And, as eggs only contain trace elements of carbohydrates, they’re incredibly friendly for diabetics. However, due to being high in fat alongside protein, eggs are also very calorie-dense. Handy for filling you up, not so much if you’re being strict with your calorie intake.
We take a look at the average amount of protein in different size eggs, as well as their calorie content, so you can incorporate eggs into your weekly meal plan and ensure you get a balanced diet.
Average protein in a small egg
On average, a small egg is around 48g. Per 48g, you can expect to eat 5.2g of protein.
From a small, 48g egg, you’ll consume 54kcal.
If you have one boiled egg, you’ll consume those quantities. If you fry, scramble, poach, make an omelette, you’ll need to include the calories from the oil, butter, milk, cheese, and whatever else you add.
Average protein in a medium egg
Jumping up the size scale to medium eggs, which average 58g, you’ll ingest 6.4g protein and 66kcal.
Two medium poached eggs will give you 12.8g of protein and 132kcal.
Average protein in a large egg
At the top end of the weight scale, you’ve got large eggs. These average around 68g, and contain an average of 7.5g of protein and 78kcal.
Using two large eggs to make scrambled eggs, you’ll consume 15g of protein and 156kcal. If you’re calorie counting, remember to include the milk and butter in your calorie total.
Average protein in an extra large egg
Above large, you can get extra large eggs, averaging around 78g. An extra large egg will give you 8.7g of protein and 90kcal.
Store your eggs properly and double check your eggs are in date before using to avoid salmonella poisoning.
