Protein in Fried Egg: How Much per 100g and per Portion
A 100g portion of fried egg provides 14.7g of protein and 200 kcal. This amount supplies 29% of the UK daily reference intake for protein. The data is for whole chicken eggs fried in sunflower oil and shows that they contain no carbohydrate or dietary fibre.
CoFID 12-944 · Eggs, chicken, whole, fried in sunflower oil
What the numbers say
- Protein per calorie. Fried egg provides 7.3g of protein for every 100 kcal. Protein accounts for 29% of the total energy in this food.
- UK front-of-pack colours. Per 100g, fried egg is rated ‘medium’ for fat, saturated fat, and salt. It is officially rated ‘low’ for sugars.
- Fat and carbohydrate. This food contains 15.7g of fat per 100g, of which 3.35g is saturated fat. It contains no carbohydrate or sugars.
Fried Egg macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 200 kcal 831 kJ |
10% | – |
| Protein | 14.7g | 29% | – |
| Fat | 15.7g | 22% | medium |
| of which saturates | 3.4g | 17% | medium |
| Carbohydrate | trace | 0% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.43g | 7% | 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 fried egg by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 50g | 7.3g | 100 | 0g | 7.8g |
| 100g | 14.7g | 200 | 0g | 15.7g |
| 150g | 22g | 300 | 0g | 23.5g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of fried egg for 20g or 30g of protein
- To get 20g of protein, you would need to eat 136g of fried egg, which also contains 272 kcal and 21.4g of fat.
- A larger 30g protein portion requires 204g of fried egg, providing 408 kcal and 0.88g of salt.
- This nutritional data is for eggs fried in sunflower oil; values will change depending on the type and amount of fat used for cooking.
How it compares with other egg and dairy foods
Within the 23 egg and dairy foods on this site, fried egg ranks 10th for protein content per 100g. Its value of 14.7g per 100g is very similar to scrambled egg (14.6g) and feta cheese (15.6g), but lower than mozzarella (18.6g). When looking at protein density, it ranks 14th in its group, providing 7.3g of protein per 100 kcal. This is more protein-dense than feta (6.2g per 100 kcal) but less so than scrambled egg, which provides 9.6g of protein for the same number of calories.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Fried Egg | 14.7g | 200 | 7.3g |
| Feta | 15.6g | 250 | 6.2g |
| Mozzarella | 18.6g | 257 | 7.2g |
| Scrambled Egg | 14.6g | 152 | 9.6g |
| Ricotta | 9.4g | 144 | 6.5g |
Quick answers
How much protein is in a fried egg?
A standard 100g portion of fried egg contains 14.7g of protein. A smaller 50g amount, which is 100 kcal, provides 7.3g of protein.
Is fried egg high in fat and salt?
Per 100g, fried egg has 15.7g of fat and 0.43g of salt. According to UK front-of-pack labelling guidance, these amounts are classified as ‘medium’.
How many calories are in a fried egg with 30g of protein?
To get 30g of protein from fried eggs, you would need to consume a 204g portion, which contains 408 kcal.
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.