Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
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. 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.
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 |
|---|---|---|
| 100g typical serving | 12.5g | 143 kcal |
| 150g | 18.8g | 214 kcal |
| 200g | 25g | 286 kcal |
| 250g | 31.2g | 358 kcal |
| 500g | 62.5g | 715 kcal |
| 1 kg | 125g | 1430 kcal |
So 500g of large eggs is about 62.5g of protein for roughly 715 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh as sold to match these figures.
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.
Source values per 100g: 143 kcal · 12.5g protein · 0.8g carbs · 9.5g fat. Standard reference nutrition figures for large eggs (per 100g edible egg (~2 large eggs)), compiled from label data and Open Food Facts, last checked 2026-08-16.
Pulled from our 24,000-product Irish label database, not a guess -- a photo only appears where we have 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.
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. See real examples of branded large eggs products above where we have a barcode-verified match.