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Egg calories are modest for the protein you get: one large egg (50 grams) has about 72 calories raw and 78 calories hard-boiled, with 6.3 grams of protein, according to USDA FoodData Central. So if you are asking how much protein in an egg, the short answer for a large egg is just over 6 grams, split between the white and the yolk. This guide covers egg nutrition by size and cooking method, what the white and yolk each contribute, the vitamins and choline in an egg, and the FDA’s egg safety and allergy facts.
Peptide Labs does not sell eggs or egg products. This article is general nutrition information, not medical advice.
Key Takeaways
- A large egg has about 72 calories raw and 78 calories hard-boiled in USDA data.
- A large egg has 6.3 grams of protein: about 3.6 grams in the white and 2.7 grams in the yolk.
- Egg size changes the numbers: a small egg has about 4.8 grams of protein, a jumbo egg about 7.9.
- One hard-boiled egg supplies about 27% of the Daily Value for choline and 28% for selenium.
- The FDA advises cooking eggs until the yolk and white are firm and cooking egg dishes to 160°F.
- Egg is one of the nine major food allergens that must be declared on US food labels.
Egg nutrition facts for one large egg
The table compares a large raw egg (USDA FDC 171287) with a large hard-boiled egg (FDC 173424), both 50 grams without the shell. The percent Daily Value (%DV) column uses the FDA Daily Values printed on Nutrition Facts labels and is based on the hard-boiled egg. Raw and boiled eggs have almost the same nutrients; the small differences come from separate lab samples rather than from boiling adding anything.
| Nutrient | Large raw egg (50 g) | Large hard-boiled egg (50 g) | % Daily Value (boiled) |
|---|---|---|---|
| Calories | 72 | 78 | Not applicable |
| Protein | 6.3 g | 6.3 g | 13% |
| Total fat | 4.8 g | 5.3 g | 7% |
| Saturated fat | 1.6 g | 1.6 g | 8% |
| Carbohydrate | 0.4 g | 0.6 g | Less than 1% |
| Cholesterol | 186 milligrams | 187 milligrams | 62% |
| Choline | 147 milligrams | 147 milligrams | 27% |
| Selenium | 15.4 micrograms | 15.4 micrograms | 28% |
| Riboflavin (vitamin B2) | 0.23 milligrams | 0.26 milligrams | 20% |
| Vitamin B12 | 0.45 micrograms | 0.56 micrograms | 23% |
| Pantothenic acid | 0.77 milligrams | 0.70 milligrams | 14% |
| Vitamin A | 80 micrograms RAE | 75 micrograms RAE | 8% |
| Vitamin D | 1.0 micrograms | 1.1 micrograms | 6% |
| Folate | 24 micrograms DFE | 22 micrograms DFE | 6% |
| Phosphorus | 99 milligrams | 86 milligrams | 7% |
| Iron | 0.9 milligrams | 0.6 milligrams | 3% |
| Sodium | 71 milligrams | 62 milligrams | 3% |
Two patterns stand out. An egg has almost no carbohydrate, so nearly all of its calories come from protein and fat. It also packs a wide spread of B vitamins, selenium and choline into a small food. The cholesterol figure is high relative to the Daily Value; for what current guidance says about eggs, shrimp and other cholesterol-rich foods, see our guide to foods high in cholesterol, which covers that question in depth.
How much protein in an egg, by size
Egg cartons are sold by size, and the protein scales with weight. These values come from the USDA raw whole egg entry (FDC 171287) and the standard USDA portion weights for each size, measured without the shell.
| Egg size | Weight without shell | Calories | Protein |
|---|---|---|---|
| Small | 38 g | 54 | 4.8 g |
| Medium | 44 g | 63 | 5.5 g |
| Large | 50 g | 72 | 6.3 g |
| Extra large | 56 g | 80 | 7.0 g |
| Jumbo | 63 g | 90 | 7.9 g |
Most recipes and nutrition labels assume a large egg, which is why 6 grams is the figure you will see most often. Against the FDA Daily Value of 50 grams of protein, one large egg covers about 13%. Eggs are a compact protein source next to other everyday options such as Greek yogurt, cottage cheese, chicken breast and tofu. For a wider comparison, our list of protein-rich foods ranks many of them side by side, and our morning protein guide shows how eggs compare with other breakfast foods.
Egg white vs yolk: where the protein and nutrients are
Many people separate eggs, so it helps to know what each part brings. These are USDA values for the white (FDC 172183) and yolk (FDC 172184) of one large raw egg.
| Part of one large egg | Weight | Calories | Protein | Fat | Choline | Cholesterol |
|---|---|---|---|---|---|---|
| Egg white | 33 g | 17 | 3.6 g | Less than 0.1 g | 0.4 milligrams | 0 |
| Egg yolk | 17 g | 55 | 2.7 g | 4.5 g | 139 milligrams | 184 milligrams |
The white supplies a little more than half of the protein with almost no fat, which is why egg whites are popular in lower-calorie cooking. The yolk, though, carries nearly all of the fat, choline, vitamin D, vitamin B12 and the carotenoids lutein and zeaxanthin. Eating only whites keeps most of the protein but leaves most of the micronutrients behind.
One raw-egg detail: the NIH Office of Dietary Supplements (ODS) explains that avidin, a protein in raw egg whites, binds the B vitamin biotin and blocks its absorption, and that cooking denatures avidin so it no longer interferes. Our biotin guide has more on that vitamin.
Egg calories by cooking method
Boiling and poaching add nothing to an egg, but frying and scrambling usually add fat. USDA lists separate entries for each method (poached FDC 172186, fried FDC 173423, scrambled FDC 172187), shown here for one large egg.
| Cooking method (1 large egg) | Weight | Calories | Protein | Fat |
|---|---|---|---|---|
| Raw | 50 g | 72 | 6.3 g | 4.8 g |
| Poached | 50 g | 72 | 6.3 g | 4.7 g |
| Hard-boiled | 50 g | 78 | 6.3 g | 5.3 g |
| Fried | 46 g | 90 | 6.3 g | 6.8 g |
| Scrambled | 61 g | 91 | 6.1 g | 6.7 g |
The fried and scrambled entries carry more fat per gram than a raw egg, which shows that cooking fat ends up in the egg. Your own numbers depend on the pan, how much butter or oil you use and what you mix in, so boiled egg calories and poached egg calories are the most predictable. The protein barely changes with cooking method.
Choline, vitamin D and other nutrients in eggs
- Choline: ODS calls choline an essential nutrient and names eggs among the main US food sources. In its choline food table, one large hard-boiled egg provides 147 milligrams, 27% of the Daily Value, second only to beef liver among the foods listed.
- Selenium and B vitamins: a hard-boiled egg covers about 28% of the Daily Value for selenium, 23% for vitamin B12 and 20% for riboflavin in USDA data. See our guide to B12 foods for other sources.
- Vitamin D: eggs are one of the few foods with natural vitamin D, but one egg gives only about 6% of the Daily Value in USDA data. Fatty fish and fortified foods supply more, as our vitamin D foods list shows.
- Lutein and zeaxanthin: USDA lists about 177 micrograms of these yellow carotenoids in a large hard-boiled egg, all in the yolk. Leafy greens contain more, but egg yolk fat helps absorption; our lutein guide explains the research.
Egg safety: cooking, storage and Salmonella
Raw and undercooked eggs can carry Salmonella bacteria. The FDA’s egg safety page gives these kitchen steps:
- Cook eggs until both the yolk and the white are firm, and do not serve runny scrambled eggs.
- Cook casseroles and other dishes that contain eggs to 160°F, checked with a food thermometer.
- Store eggs promptly in a clean refrigerator at 40°F or below.
- For recipes served with raw or lightly cooked eggs, such as homemade Caesar dressing or ice cream, use eggs pasteurized in the shell or pasteurized egg products.
The FDA says children, older adults, pregnant women and people with weakened immune systems are most at risk from Salmonella, so these steps matter most for them.
Egg allergy
Egg is one of the nine major food allergens defined in the Federal Food, Drug, and Cosmetic Act, alongside milk, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame. Packaged foods regulated by the FDA must declare egg on the label, which matters because egg turns up in baked goods, pasta, dressings and some breaded foods. Cooking does not make an egg safe for someone with an egg allergy. If you suspect a reaction to eggs, talk to your clinician or an allergist rather than testing foods at home.
Frequently Asked Questions
How many calories are in an egg?
USDA lists about 72 calories for a large raw egg and 78 for a large hard-boiled egg. A small egg has about 54 calories and a jumbo egg about 90.
How much protein in an egg?
A large egg has about 6.3 grams of protein. Small eggs have about 4.8 grams and jumbo eggs about 7.9 grams, according to USDA data.
Is the protein in the white or the yolk?
Both. In a large egg the white has about 3.6 grams and the yolk about 2.7 grams of protein. The yolk holds nearly all the fat, choline and vitamin D.
How many calories are in a boiled egg vs a fried egg?
A large hard-boiled egg has about 78 calories and a large fried egg about 90 in USDA data. The gap comes from cooking fat, so it varies with how much you use.
Do eggs have carbs?
Almost none. Nearly all the calories in an egg come from protein and fat. A large egg has well under 1 gram of carbohydrate in USDA data.
Are raw eggs safe to eat?
The FDA advises cooking eggs until the yolk and white are firm. For recipes that use raw eggs, it recommends pasteurized shell eggs or pasteurized egg products.
Comparing breakfast drinks too? Our companion guide to black coffee calories shows how milk, cream and sugar change the numbers in your cup.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Foods High in Cholesterol: USDA Table With % Daily Value, High Protein Breakfast: USDA Protein Values and Healthy Breakfast Ideas, Egg Whites: Nutrition, Protein, Raw Safety and Whole Eggs.