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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.

Protein in 2 eggs (whole, scrambled, boiled, fried, poached)

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.

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:

kcal 143kcal
Carbs 1g
Fat 10g
Protein 12.6g

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.

An assortment of eggs prepared in different ways (whole, scrambled, boiled, fried, poached).

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.

Two fried eggs sprinkled with black pepper on a skillet.

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.

Scrambled eggs with cheese.

Scrambled eggs with avocado.

My favourite egg for breakfast recipes.

Egg recipes for lunch.

Protein in 2 Eggs (whole, scrambled, boiled, fried, poached)
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How much protein in 2 eggs? Is egg protein good for you? Crack open the benefits of eggs and ways to boost your protein!
Calories:143kcal
Author: Dave

Ingredients

  • 2 eggs (large)

Nutrition

Nutrition Facts
Protein in 2 Eggs (whole, scrambled, boiled, fried, poached)
Amount per Serving
Calories
143
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.04
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
4
g
Cholesterol
 
372
mg
124
%
Sodium
 
142
mg
6
%
Potassium
 
138
mg
4
%
Carbohydrates
 
1
g
0
%
Sugar
 
0.4
g
0
%
Protein
 
12.6
g
25
%
Vitamin A
 
540
IU
11
%
Calcium
 
56
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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