Protein in Eggs: How Much per 100g and per Portion
Raw, whole chicken eggs provide 12.6g of protein per 100g. In terms of protein density, they offer 9.6g of protein for every 100 kcal, making them a useful source for those tracking macronutrients. A 100g amount of raw egg contributes 25% of the UK’s daily reference intake for protein.
CoFID 12-937 · Eggs, chicken, whole, raw
What the numbers say
- Protein per calorie. Eggs provide 9.6g of protein per 100 kcal. Protein accounts for a significant share of their energy, making up 38% of the total calories.
- Macronutrient profile. Per 100g, raw eggs contain 9.0g of fat and virtually no carbohydrate or sugars. They also contain no dietary fibre.
- UK front-of-pack colours. According to UK front-of-pack guidance, 100g of raw egg is rated ‘medium’ for fat, saturated fat, and salt. The sugar content is rated ‘low’.
Eggs macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 131 kcal 547 kJ |
7% | – |
| Protein | 12.6g | 25% | – |
| Fat | 9g | 13% | medium |
| of which saturates | 2.5g | 13% | medium |
| Carbohydrate | trace | 0% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.39g | 6% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in eggs by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 50g | 6.3g | 66 | 0g | 4.5g |
| 100g | 12.6g | 131 | 0g | 9g |
| 150g | 18.9g | 196 | 0g | 13.5g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of eggs for 20g or 30g of protein
- To get 20g of protein from this food, you would need 159g of raw egg, which provides 208 kcal.
- For a larger 30g protein target, the required amount is 238g of raw egg, containing 312 kcal and 0.93g of salt.
- Always weigh ingredients in their raw state for accurate tracking, as cooking methods alter the final weight by changing water content.
How it compares with other egg and dairy foods
Within the egg and dairy foods group on this site, raw eggs rank 14th out of 23 for protein content per 100g. However, they rank much higher for protein density, placing 5th in the group with 9.6g of protein per 100 kcal. Cooked eggs like boiled (14.1g) and scrambled (14.6g) have more protein per 100g, as cooking reduces water content and concentrates the nutrients. A fried egg has a lower protein density (7.3g per 100 kcal) due to the added cooking fat. Compared to other dairy, cottage cheese has less protein per 100g (9.4g) but a similar protein-per-calorie value.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Eggs | 12.6g | 131 | 9.6g |
| Scrambled Egg | 14.6g | 152 | 9.6g |
| Boiled Egg | 14.1g | 143 | 9.9g |
| Cottage Cheese | 9.4g | 103 | 9.1g |
| Fried Egg | 14.7g | 200 | 7.3g |
Quick answers
How much protein is in 100g of egg?
100g of raw, whole chicken egg contains 12.6g of protein, alongside 9.0g of fat and no carbohydrate or fibre.
How do cooked eggs compare to raw eggs for protein?
Cooking methods that reduce water, like boiling or scrambling, result in a higher protein concentration per 100g. For example, boiled eggs have 14.1g of protein per 100g, compared to 12.6g for raw.
Are eggs high in fat and salt?
Per 100g, eggs have 9.0g of fat and 0.39g of salt. On the UK’s front-of-pack traffic light system, these amounts are rated as ‘medium’.
When to speak to a GP or dietitian
- This food contains eggs, one of the 14 allergens that UK food law requires to be declared. If you have an egg allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.