Find approximate protein amounts for UK egg sizes, understand per-100-g figures and plan eggs alongside your other protein foods.
By Evolution Supplements · Updated 11 October 2026
How much protein is in one egg?
A medium UK egg provides approximately 6.4 g protein, while a large egg provides approximately 7.5 g. The amount varies with size, so the familiar estimate of “around 6 g per egg” is a useful shortcut rather than an exact value for every egg.
Approximate protein in whole UK eggs
Egg size
Protein per egg
Small
5.2 g
Medium
6.4 g
Large
7.5 g
Very large
8.7 g
These are average figures from British Lion Eggs' UK nutrition information, rather than measurements of your individual eggs. The protein is in the edible contents, not the shell.
How much protein is in 100 g of egg?
British Lion Eggs lists approximately 12.6 g protein per 100 g of whole egg and 10.8 g protein per 100 g of egg white. Use edible weight, with shells removed.
“100 g of egg” and “one egg weighing 100 g” are different ways of describing a portion. A size or weight stated for a shell egg can include the shell, while food-composition figures refer to the edible portion. Do not multiply a shell-on weight by the edible-food protein percentage.
For a weighed portion, the calculation is: protein per 100 g × edible portion weight ÷ 100. Using the average whole-egg figure, 50 g of edible egg would provide approximately 6.3 g protein.
Cooking and added ingredients can change the weight and nutrition of a dish. For packaged liquid egg whites, use the carton label and its stated units rather than assuming every product matches these averages.
Whole eggs vs egg whites
Both the white and the yolk contain protein. The white from a medium egg supplies approximately 3.8 g protein. Removing the yolk therefore removes some of the egg's protein as well as much of its fat and other nutrients.
Choose the portion that suits the meal
Option
What it brings
A practical use
Whole eggs
Protein from both white and yolk, alongside fat and nutrients concentrated in the yolk.
Breakfasts, omelettes and meals where you enjoy the whole egg.
Egg whites
Protein with very little fat.
Adding protein to an egg dish while changing its fat and calorie contribution.
Whole eggs plus extra whites
A combination you can portion to your preferences.
Keeping yolk flavour while adding more egg-white protein.
Neither has to replace the other. Choose according to the recipe and the nutrition you want the finished meal to provide.
Count the whole meal
Using the average figures above, two medium eggs supply about 12.8 g protein, three supply about 19.2 g, and two large eggs supply about 15 g. Those are estimates before counting other ingredients.
Eggs on toast: add the protein and calories from bread and any spread.
An omelette: include cheese, milk, vegetables and cooking oil as applicable.
A breakfast with a shake: count the eggs, powder and mixing liquid separately.
Liquid egg whites: measure the portion in the units used on the pack.
Eggs are one option alongside dairy foods, meat, fish, pulses and suitable protein products. Our Protein Intake Calculator gives an approximate daily starting point from food and supplements combined, rather than an egg target.
Eggs and egg protein powder are different portions
Egg protein powder concentrates protein into a dry ingredient. Its nutrition per 100 g will not match whole eggs or liquid whites, and a scoop is not equivalent to a set number of eggs unless the manufacturer specifically provides that comparison.
Compare the actual protein per weighed serving, the full ingredients and allergen statement. Egg powders can be a convenient option for shakes or suitable recipes; dairy or other ingredients may still be present in a finished formula.
General information for adults. Nutrition figures and portions are approximate. Check product labels and allergens, and seek qualified advice if you have a medical condition or a prescribed diet.
