Egg Protein Calculator
Egg protein grams, ounces, and calories.
What it does
Eggs package protein in fixed steps. A large egg carries about 6.3 g, so three deliver 18.9 g before any other food. Medium and XL step down and up by roughly a gram, which matters across dozens.
The tool above multiplies count by size. Defaults of 3 large give 18.9 g protein, or 0.67 oz, with 76 kcal from protein alone. Two mediums give 11 g with 44 kcal, while four XL give 28 g with 112 kcal. Ounces help imperial recipes and calories feed macro plans.
Size grades explain the steps. USDA data separate medium, large, and extra large by weight bands, and protein follows weight. Hens, feed, and grading lines add small wobble, so kitchen math stays near rather than exact.
This page counts protein only. It does not total egg calories, which need fat from yolks plus a little carbohydrate. For full macros, add those layers after.
How to use
- Enter the count of eggs.
- Pick medium, large, or XL.
- Read protein grams first.
- Read ounces for imperial recipes.
- Read protein calories for macros.
- Scale by dozens for weekly shopping.
Formula
- eggs
- Count of shell eggs, 1 to 60.
- per_egg
- 5.5 medium, 6.3 large, 7 XL grams.
- kcal
- Protein energy at 4 kcal per gram.
Per egg values used: medium 5.5 g, large 6.3 g, XL 7 g. At zero eggs there is no protein. Whole egg energy needs fat and carbohydrate added.
Worked example
Example: 3 large eggs
Defaults: 3 large eggs at 6.3 g each. Medium is 5.5 g, XL is 7 g.
- Inputs: 3 large eggs.
- Per egg: large is 6.3 g protein.
- Total: 3 times 6.3 is 18.9 g protein.
- Ounces: 18.9 / 28.35 is 0.67 oz protein.
- Calories: 18.9 times 4 is 76 kcal from protein. Tool shows the same.
Reference table
| Eggs | Protein | Calories |
|---|---|---|
| 3 large | 18.9 g protein | 76 kcal |
| 2 medium | 11 g protein | 44 kcal |
| 4 XL | 28 g protein | 112 kcal |
| 1 large | 6.3 g protein | 25 kcal |
| 12 large | 75.6 g protein | 302 kcal |
Limits
- Protein only. Fat and carbs excluded.
- Size averages. Grading wobble ignored.
- Shell eggs assumed. Liquid products differ.
- No amino acid profile. Leucine needs tables.
Common mistakes
- Using one per egg value for all sizes.
- Reading protein calories as whole egg calories.
- Scaling by volume cups instead of count.
- Ignoring size when meal prepping dozens.
- Comparing raw with cooked weights as if equal.
Try it yourself
Quick checks. Answers sit tucked under each question.
2 medium eggs?
2 times 5.5 is 11 g protein. Ounces are 0.39 oz with 44 kcal from protein.
4 extra large eggs?
4 times 7 is 28 g protein. Ounces are 0.99 oz with 112 kcal from protein.
Questions
How is egg protein figured?
Count times per egg grams. Here 3 times 6.3 is 18.9 g protein.
How much protein per egg size?
Large is 6.3 g here (USDA), medium 5.5 g, XL 7 g. Pack and hen shift a little.
How is ounces figured?
Grams / 28.35. Here 0.67 oz protein.
What are protein calories?
Protein grams times 4 kcal. Here 76 kcal from protein, not whole egg calories.
Is this total egg calories?
No. Whole egg calories add fat and carbs. This is the protein share only.
Do eggs vary?
Yes, slightly. Whites and yolks vary by hen, feed, and size grading.