Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
One large egg (about 50g edible) has about 6.2g of protein. There's around 12.5g of protein per 100g of large eggs (per 100g edible egg (~2 large eggs)), so a typical 100g serving gives you roughly 12.5g. A large egg (about 50g of edible egg) has about 6.2g. That works out to 8.7g of protein per 100 calories, which makes large eggs the #8 most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Food tip: Include the oil or butter you cook with; the figures for plain egg do not include those extras.
Check your portion and work out your daily target. FoodSussed adds label scanning, calorie and protein tracking, and a built-in Coach for fat loss or muscle gain.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
Nobody weighs out exactly 100g. Here's what large eggs gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 12.5g of protein and 143 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 1 egg (50g edible contents) | 6.2g | 72 kcal |
| 2 eggs (100g edible contents) typical serving | 12.5g | 143 kcal |
| 3 eggs (150g edible contents) | 18.8g | 214 kcal |
| 200g | 25g | 286 kcal |
| 250g | 31.2g | 358 kcal |
| 500g | 62.5g | 715 kcal |
| 1 kg | 125g | 1430 kcal |
Egg-count estimates assume 50g of edible contents per egg, without the shell. Actual egg sizes vary; weigh the edible contents to match the per-100g figures. Oil, butter or other additions contribute their own calories and nutrients; log those separately.
Large eggs carries roughly 143 kcal per 100g (about 143 kcal in a 100g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how large eggs stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Large eggs | 8.7g | 0.6g | 6.6g |
The higher the protein figure here, the more filling large eggs is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Reference values used per 100g: 143 kcal · 12.5g protein · 0.8g carbs · 9.5g fat (per 100g edible egg (~2 large eggs)). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has a confirmed barcode match against Open Food Facts.
At 12.5g of protein per 100g serving, hitting a 150g daily protein target from large eggs alone would take about 12.0 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 12.5g of protein per 100g of large eggs (per 100g edible egg (~2 large eggs)). A typical 100g serving delivers roughly 12.5g of protein.
About 62.5g of protein, for roughly 715 calories. 200g gives you around 25g. The full portion table above runs from 100g to 1kg, all worked out from the 12.5g per 100g figure.
It carries about 8.7g of protein per 100 calories, ranking #8 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi and Lidl in Ireland. Selected branded examples above use their own nutrition values; check your current pack.
