One egg is a small but useful protein source. Here is how to use eggs in a bigger high-protein meal plan.
How Much Protein Is in One Egg?
19 March 2026 | Updated 26 October 2026 | Category: High Protein Meals
Quick answer: one large egg carries about 6.3g of protein, 72 calories and 0.4g of carbohydrate (about 12.7g of protein per 100g, Australian Food Composition Database, typical values). Two eggs are about 13g, three about 19g; a 25–30g high-protein breakfast needs four eggs or two eggs plus another protein.
Eggs are useful, but one ingredient rarely solves the whole day. This guide keeps the focus on building a protein pattern, especially around the meals that are harder to cook from scratch.
The numbers people actually search, in one place. Every figure below uses a large Australian egg of about 50g edible weight at about 6.3g of protein (12.7g per 100g, Australian Food Composition Database, typical values); medium eggs run about 5.5g and extra-large about 7g.
| Eggs | Protein (approx.) | Energy (approx.) |
|---|
| 1 | 6.5g | 72 cal |
| 2 | 12.5g | 144 cal |
| 3 | 19g | 216 cal |
| 4 | 25g | 288 cal |
| 5 | 31.5g | 360 cal |
| 6 | 38g | 432 cal |
How much protein is in 2 eggs?
About 12.5g. A large Australian egg (about 50g edible) carries about 6.3g of protein, so two eggs deliver roughly 12.5g of protein and about 144 calories, with under 1g of carbohydrate (Australian Food Composition Database, typical values). That is a snack-sized protein serve, not a meal.
| Eggs | Protein | Energy | Carbs | Fat |
|---|
| 2 large (100g) | ~12.5g | ~144 cal | ~0.8g | ~10g |
Shop the range
6 Foober meals that fit this guide, with the price and protein from the live menu (9 November 2026). Every meal is chef-made in Sydney, delivered chilled, with the full nutrition panel on its page.
Browse all high-protein meals — every meal shows protein, calories, carbs and fats before you order.
How much protein is in 3 eggs?
About 19g. A large Australian egg (about 50g edible) carries about 6.3g of protein, so three eggs deliver roughly 19g of protein and about 216 calories, with under 1g of carbohydrate (Australian Food Composition Database, typical values). That is enough for a breakfast anchor, towards the 25g a meal needs.
| Eggs | Protein | Energy | Carbs | Fat |
|---|
| 3 large (150g) | ~19g | ~216 cal | ~1.2g | ~15g |
How much protein is in 4 eggs?
About 25g. A large Australian egg (about 50g edible) carries about 6.3g of protein, so four eggs deliver roughly 25g of protein and about 288 calories, with under 2g of carbohydrate (Australian Food Composition Database, typical values). That is enough for a breakfast anchor, towards the 25g a meal needs.
| Eggs | Protein | Energy | Carbs | Fat |
|---|
| 4 large (200g) | ~25g | ~288 cal | ~1.6g | ~20g |
How much protein is in 5 eggs?
About 31.5g. A large Australian egg (about 50g edible) carries about 6.3g of protein, so five eggs deliver roughly 31.5g of protein and about 360 calories, with under 2g of carbohydrate (Australian Food Composition Database, typical values). That is a full high-protein meal on its own.
| Eggs | Protein | Energy | Carbs | Fat |
|---|
| 5 large (250g) | ~31.5g | ~360 cal | ~2.0g | ~25g |
How much protein is in 6 eggs?
About 38g. A large Australian egg (about 50g edible) carries about 6.3g of protein, so six eggs deliver roughly 38g of protein and about 432 calories, with under 2g of carbohydrate (Australian Food Composition Database, typical values). That is a full high-protein meal on its own.
| Eggs | Protein | Energy | Carbs | Fat |
|---|
| 6 large (300g) | ~38g | ~432 cal | ~2.4g | ~30g |
How much protein is in a boiled egg?
About 6g, the same as a raw egg. Boiling changes the texture, not the protein: a large hard-boiled egg carries about 6.3g of protein, 72 calories and 0.4g of carbohydrate (Australian Food Composition Database, typical values). Four boiled eggs from a Sunday batch are a 25g-protein snack that needs no cooking on the day.
| Egg | Protein | Energy | Carbs | Fat |
|---|
| 1 large hard-boiled (~50g) | ~6.3g | ~72 cal | ~0.4g | ~5g |
Eggs are useful, but they are not the whole plan
Eggs are popular because they are simple, versatile, and easy to pair with vegetables or a prepared meal. One egg can contribute meaningful protein, but most active adults will need more than a single egg to make a meal feel complete.
The practical move is to use eggs as part of a protein pattern. A breakfast with eggs, a lunch from Foober's high-protein meals, and a planned dinner is easier to repeat than relying on snacks to catch up later.
How to build an egg-based meal
Start with the protein source, then add low-starch vegetables, herbs, and a side that fits your goal. If you train hard or need more energy, you may choose a controlled carb side. If you are reducing carbs, keep the plate focused on eggs, greens, mushrooms, and other lower-carb vegetables.
- Use multiple eggs or pair eggs with another protein when the meal needs to be more filling.
- Add vegetables for volume and texture rather than relying on bread as the default side.
- Use Foober meals for the meals where cooking eggs is not realistic, especially lunch and dinner.
Where eggs fit with meal delivery
Eggs can cover breakfast, while prepared meals can cover the parts of the day that usually become rushed. Browse Foober meals for lunches and dinners that make the rest of your protein target easier to reach.
Use eggs for breakfast, then remove the lunch guesswork
Eggs are often easiest at home in the morning. Foober is more useful for the meals that are harder to cook, carry, or portion during work and evening routines.
- Pair an egg breakfast with a high-protein Foober lunch.
- Choose lower-carb prepared meals if breakfast already included bread or fruit.
- Avoid relying on one egg as the only planned protein for a main meal.
Ready-made meals that support the plan
For a more practical next step, browse high-protein meals, compare nutrition details on the full Foober menu, and choose the meals that solve the hardest part of your week.
General nutrition information only. Protein needs vary with body size, training, age, medical history, and goals. If you have kidney disease, are pregnant, or have been given dietary advice, follow guidance from a qualified health professional.
Related Foober guides and meal pages
Keep exploring this topic with Foober pages that connect the nutrition guide to practical meal choices.
A note on this article. Foober blog articles are researched with the assistance of AI tooling for source-gathering and structural drafting, then reviewed and edited by Tee — Foober's founder and certified fitness trainer — for accuracy, tone, and relevance. Nothing on this blog constitutes medical, nutritional, dietetic, or fitness advice tailored to your individual circumstances. Foober is a meal delivery service, not a healthcare provider. For personalised guidance — especially regarding medications, medical conditions, allergies, pregnancy, or significant dietary changes — please consult a qualified healthcare professional (your GP, an Accredited Practising Dietitian, or equivalent).
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