Free Tool · Sized for Indian Eggs
Egg Protein Calculator
Every app assumes a 58 g American egg. Most Indian eggs are 43 to 50 g, so the protein you log is usually a little higher than the protein you ate. Set the size and get the real number.
Quick answer
One medium 50 g egg gives about 6.3 g of protein and 72 calories (raw weight, shell off; the same egg boiled is 78 calories). Two eggs is 12.6 g, three is 18.9 g. An egg white on its own is 3.6 g for 17 calories.
The white holds roughly 57% of the protein and the yolk 43%, which is why throwing yolks away costs more protein than most people expect.
Whole eggs
Egg whites only
Egg size
Indian retail eggs are usually small to medium. Nutrition labels quoting a large egg overstate what is actually in your bowl.
Your daily protein target (g)
3 whole and 0 whites
That is 19% of a 100 g daily target.
216
kcal
14.4 g
fat
558 mg
cholesterol
Values are for a raw whole egg, shell off: 72 kcal and 6.3 g protein at 50 g. A boiled egg of the same weight is 78 kcal with the same 6.3 g protein (the Indian food calorie calculator uses the boiled figure). Only the egg is counted, not the oil, butter or ghee it is cooked in: a bhurji made in two teaspoons of oil adds 90 kcal that this does not count.
Why Your Egg Count Overstates Your Protein
Food databases are built on US portion standards, where a large egg is 58 g. Indian retail eggs commonly run 43 to 50 g. Logging three eggs a day against the larger figure quietly adds about 3 g of protein (50 g eggs) to 6 g (43 g eggs) that never reached your plate, and roughly 35 to 65 calories that did not either.
Three grams sounds trivial. Over a week of tracking it is the difference between hitting a target and missing it, and it compounds with the same rounding error on dal, curd and roti. The fix is not more precision everywhere, just knowing which of your staples the database is wrong about.
The Yolk Question
Egg white omelettes became a fitness default on the assumption that dietary cholesterol raises blood cholesterol. For most people it barely does. Saturated fat and overall diet pattern matter considerably more, and the yolk carries the vitamin D, choline, selenium and roughly 43% of the protein.
Whites are still useful when you want protein without calories, which is a real situation in a deficit. The mistake is treating them as the healthier default rather than a calorie trade.
Read Next
How many eggs are actually safe, and what the research says about cholesterol, is covered in how many eggs a day. For breakfasts built around them, see the egg bhurji recipe and fifteen high protein Indian breakfasts. If you eat eggs partly on cost, they rank well in protein per rupee.
Set the daily target this page compares against with the protein calculator, and check the rest of the plate in the Indian food calorie calculator.
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How the numbers are worked out
Per 50 g egg, scaled to your size
Protein (g) = (whole eggs x 6.3 + whites x 3.6) x size / 50 g
Calories = (whole eggs x 72 + whites x 17) x size / 50 g
- The calculator uses per-50 g values for a raw whole egg (72 kcal) and a raw egg white (17 kcal), split by part. A boiled whole egg is 78 kcal in our Indian food table, with the same 6.3 g protein.
- It scales to the size you pick, then multiplies by the number of eggs.
- Yolk and white are shown separately because the yolk carries most of the fat and calories.
Worked example: two large eggs at 58 g each. Scale 58 / 50 = 1.16, so 2 x 6.3 x 1.16 = 14.6 g protein and 2 x 72 x 1.16 = 167 kcal.
Our table against the USDA entry
The USDA figure is 12.4 g protein and 148 kcal per 100 g of Grade A large whole egg, scaled to 50 g: 6.2 g and 74 kcal against 6.3 g and 72 kcal here. Both are raw.
Counting only the whites
A whole egg gives more protein per 50 g than the white alone, 6.3 g against 3.6 g in our table. Count the whole egg.Guessing the size
Egg size changes the weight. The calculator scales by weight, so weigh one egg once and use that number.Forgetting the cooking fat
One teaspoon of oil adds about 45 kcal in our food table. The calculator counts the egg, not the pan.
Sources
- USDA FoodData Central, FDC ID 748967, Eggs, Grade A, Large, egg whole (Foundation): per 100 g, 148 kcal, 12.4 g protein, 9.96 g fat. api.nal.usda.gov/fdc/v1/food/748967
Related pages
Related pages
FAQ
Frequently asked questions
How much protein is in one egg?
A medium 50 g egg (raw, shell off) has about 6.3 g of protein and 72 calories. Boiled, the same 50 g egg is 78 calories with the same protein. A small Indian retail egg at roughly 43 g carries closer to 5.4 g, and a large 58 g egg about 7.3 g. Roughly 57% of the protein sits in the white and 43% in the yolk.
How much protein is in 2 eggs?
Two medium eggs give about 12.6 g of protein and 144 calories. That is a useful addition to a breakfast but not a full protein meal on its own, since most coaches aim for 20 to 30 g per eating occasion. Adding a katori of curd and a third egg takes it to about 24 g.
Is egg white protein better than whole egg?
Not better, just leaner. A white has about 3.6 g of protein for 17 calories while a whole egg has 6.3 g for 72. Dropping yolks removes roughly 43% of the protein along with the vitamin D, choline and most of the micronutrients, so it only makes sense when calories are genuinely tight.
How many eggs a day is safe?
For most healthy people, up to two or three whole eggs a day sits comfortably within current evidence. Dietary cholesterol has a much smaller effect on blood cholesterol than once assumed. People with existing high LDL or familial hypercholesterolaemia should follow their doctor's advice rather than a general figure.
Do Indian eggs have less protein than American eggs?
Per gram they are the same, but Indian retail eggs are typically smaller. Most nutrition labels and apps quote a US large egg at 58 g, while a common Indian egg is 43 to 50 g. Logging three eggs as large when they are 50 g overstates your protein by about 3 g a day, and by about 6 g if they are 43 g.
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