Eggs are a nutritional powerhouse, providing essential proteins, fats, vitamins, and minerals. Whether you’re a fitness enthusiast, a nutrition expert, or simply looking to optimize your diet, our Egg Protein Calculator is designed to give you accurate insights into the nutritional content of your egg dishes.
Example: Whole egg, hard-boiled
12.6g of protein
2 large eggs, hard-boiled (100 g), have 12.6 g of protein.
Enter your own portion above to replace this example.
Calories
155 kcal
Fat
10.6 g
Saturated fat: 3.3 g.
Choline
294 mg
Vitamin D
2.2 mcg
| Nutrient | In 100 g | Per 100 g |
|---|---|---|
| Protein | 12.6 g | 12.6 g |
| Calories | 155 kcal | 155 kcal |
| Fat | 10.6 g | 10.6 g |
| Saturated fat | 3.3 g | 3.3 g |
| Cholesterol | 373 mg | 373 mg |
| Carbohydrate | 1.1 g | 1.1 g |
| Water | 74.6 g | 74.6 g |
| Choline | 294 mg | 294 mg |
| Vitamin A | 149 mcg | 149 mcg |
| Vitamin D | 2.2 mcg | 2.2 mcg |
| Vitamin B12 | 1.11 mcg | 1.11 mcg |
| Selenium | 30.8 mcg | 30.8 mcg |
| Iron | 1.19 mg | 1.19 mg |
| Calcium | 50 mg | 50 mg |
| Potassium | 126 mg | 126 mg |
| 2 large eggs, each way | Protein |
|---|---|
| Raw50 g each | 12.6 g |
| Hard-boiled (yours)50 g each | 12.6 g |
| Poached50 g each | 12.5 g |
| Fried46 g each | 12.5 g |
| Scrambled61 g each | 12.2 g |
| Next steps |
|---|
| Find your daily protein targetOur protein calculator works it out from your weight, age and goal. Add it above to see how much of it this covers. |
| Chicken protein calculatorBreast, thigh, drumstick or wing, raw or cooked. |
| Beef protein calculatorSteaks and ground beef from 80 to 93% lean. |
| Fish protein calculatorSalmon, tuna, cod, tilapia, trout and mackerel. |
| Protein shake calculatorYour powder plus milk, fruit and nut butter, added up. |
Values: USDA FoodData Central (SR Legacy), FDC ID 173424, Egg, whole, cooked, hard-boiled, per 100 g, times your 100.0 g. Weight per egg: USDA FoodData Central portion, 50 g.
How to Use the Egg Protein Calculator
Follow these simple steps to determine the nutritional content of your eggs:
- Select Egg Type: Choose a whole chicken egg, an egg white, an egg yolk, a duck egg, or a quail egg.
- Choose Cooking Method: Select how the egg is prepared: Raw, Hard-boiled, Poached, Fried, or Scrambled. Frying and scrambling add fat from the pan, which raises calories and fat. USDA lists the white, the yolk, and duck and quail eggs raw only, so this option applies to whole chicken eggs.
- Enter the Number of Eggs and Their Size: Pick the size of a chicken egg: Small, Medium, Large, Extra Large, or Jumbo. This sets the egg’s weight for the calculation: USDA weighs them at 38, 44, 50, 56, and 63 grams raw. Duck and quail eggs use USDA’s average weight instead. The calculator totals the nutrition for all of them.
- Enter the Daily Protein Intake: Input your daily protein intake goal in grams in the provided field. This helps you determine the percentage of your protein intake that the egg dish will fulfill. The field is optional.
- Show the Nutrients: Click the “Show the nutrients” button to generate the results based on the provided inputs. The calculator will provide a detailed nutritional breakdown including protein, calories, fats, vitamins, and minerals.
Nutritional Breakdown
Once you input the details, the calculator will provide a comprehensive nutritional profile, including:
- Protein Content: Understand the amount of protein per serving and its percentage of your daily intake.
- Calories: Total caloric value of the egg dish.
- Fats: Total fat and saturated fat.
- Vitamins and Minerals: A detailed list of essential vitamins and minerals such as Vitamin A, Vitamin D, Vitamin B12, Iron, Calcium, and Potassium.
Benefits of Using the Egg Protein Calculator
- Accurate Nutritional Information: Get precise data to support your dietary goals.
- Tailored to Your Needs: Personalized insights based on your input, helping you manage your protein intake effectively.
- Health and Wellness Focused: Empowering you with knowledge to make healthier food choices.
Understanding Egg Nutrition
Eggs are a versatile and nutritious food, packed with high-quality protein and a range of essential nutrients. Here’s a closer look at the nutritional benefits of different types of eggs:
- Chicken Eggs: A large raw chicken egg has about 6.3 grams of protein and more than a quarter of the US daily value for choline and selenium, plus about a fifth for vitamin B12. Its shares of vitamin A and vitamin D are smaller. Chicken eggs are a staple in many diets.
- Duck Eggs: Per 100 grams, duck eggs have slightly more protein than chicken eggs (12.8 against 12.6 grams) and 45% more fat (13.8 against 9.5 grams). One 70-gram duck egg has 9.0 grams of protein and 9.6 grams of fat, against 6.3 and 4.8 grams in a large chicken egg, and more than eight times the vitamin B12.
- Quail Eggs: A quail egg weighs about 9 grams and has 1.2 grams of protein, so five of them (5.9 grams) come close to one large chicken egg. Per 100 grams, quail eggs have slightly more protein than chicken eggs (13.1 against 12.6 grams) and about twice the iron.
Frequently Asked Questions
What is the best egg for high protein?
A duck egg has the most protein per egg: about 9.0 grams in a 70-gram egg, against 6.3 grams in a large chicken egg and 1.2 grams in a quail egg. Per 100 grams raw the three are close: quail 13.1, duck 12.8 and chicken 12.6 grams. For protein with almost no fat, a large egg white has 3.6 grams of protein, 17 calories and under 0.1 gram of fat.
How does cooking method affect egg nutrition?
Cooking does not remove an egg’s protein. A large egg has about 6.3 grams whether it is raw, hard-boiled or fried. Frying and scrambling add fat from the pan, so those eggs carry more calories and fat.
Are eggs a good source of vitamins and minerals?
Yes, for a few of them. A large raw egg (50 grams) has 147 mg of choline, 15 mcg of selenium and 0.45 mcg of vitamin B12, about 27%, 28% and 19% of the daily values on US food labels. The rest come in smaller shares: vitamin A 80 mcg (9%), vitamin D 1 mcg (5%), iron 0.9 mg (5%), calcium 28 mg (2%) and potassium 69 mg (1%).
Try the Egg Protein Calculator Today!
Empower your dietary decisions with precise and reliable nutritional information. Use our Egg Protein Calculator to make the most of your meals and support your health and fitness journey.
Read also: Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs and The 3 Day Egg Diet To Lose Weight Quickly
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- Beef Protein Calculator
- Fish Protein Calculator
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