Protein in 2 Eggs (whole, scrambled, boiled, fried, poached)
So how much protein is in 2 eggs?
In two eggs there is about 12.6 grams of protein. This is using whole, raw, large eggs.
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There is also:
About 12.6 grams of protein in 2 scrambled eggs.
About 12.6 grams of protein in 2 boiled eggs.
About 12.6 grams of protein in 2 fried eggs.
About 12.6 grams of protein in 2 poached eggs.
We have taken our data from the U.S. Department of Agriculture.
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What else is in an egg? Egg Nutritional Data
2 eggs contain 143 calories per serving.
Here’s a quick overview of 1 serving of 2 eggs:
Hen’s eggs are also a great source of folate, vitamin D, iodine, and B vitamins.
Does the cooking method change how much protein is in 2 eggs?
Whether eggs are scrambled, boiled, fried, poached or eaten raw doesn’t really change how much protein is in them.
There are a few exceptions though.
For example, there could be more fat and calories in fried eggs if they are cooked in oil.
There could also be more protein in scrambled egg if milk or cheese is added (and cheesy scrambled eggs are so good!).
Contrary to popular belief, eating cooked eggs over raw eggs actually offers a little MORE protein! So no need to do a Rocky and down them raw.
This is not because there is suddenly more protein, but because our bodies can absorb the protein better. This is attributed to the improved bioavailability of protein in cooked eggs.
As well as being high in protein, an egg also has lots of other important nutrients. Eggs can also help with weight loss.
In fact, the egg is a brilliant, balanced source of both macronutrients and micronutrients for humans.
Are eggs good for you?
Eggs are a great source of protein. Easily available and cheap, they provide a complete amino acid profile that the bodily can readily use.
They provide 6-7g of protein per large egg, for roughly 60 calories, which is a decent amount of protein for a low amount of calories. This is good for vegetarians and meat eaters.
Is egg protein good?
Protein is used for many functions within the body. It can also help with muscle growth and weight loss.
Egg protein is a ‘complete’ protein, meaning it has the full range of amino acid profile for your body to use right away.
Is it safe to eat 2 eggs a day?
Yes, it is generally considered safe to eat 2 eggs a day.
However, if you have (or have a high risk of) cardiovascular disease or diabetes then current advice is no more than one egg a day.
There is currently no longer any “recommended upper limit” for egg intake, and no specific data that can be used for more than 1 per day – positively or negatively.
I would advise erring on the side of caution and limiting to 2-3 eggs a day to be safe.
Is 2 eggs a day enough protein?
2 eggs a day is a great start, but overall it would not be enough protein on its own.
First, let’s look at the bare minimum someone needs to stop protein deficiency. This applies to both sexes.
That number is accepted as 0.8g per kilogram of bodyweight (or 0.36g per pound).
We’ll use a bodyweight of 70kg (154lbs) as the weight of an average person when any excess fat is discounted. Excess fat does not require extra protein and as such is not included in the calculations.
So 70 x 0.8 = 56.
That’s an absolute minimum of 56g protein to stop protein deficiency and stop any negative effects from a lack of protein.
More protein calculations for women are available here.
So two eggs being a total of 12.6g protein means that we will need some more protein sources.
How to eat 2 eggs a day:
There are so many ways to eat 2 eggs a day!
Here are some of our favourites.
This awesome 2-egg omelette.
My favourite egg for breakfast recipes.
Ingredients
- 2 eggs (large)
Nutrition
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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