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. 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 scale from USDA figures for a 50 g egg and cover the egg only, not the oil, butter or ghee it is cooked in. A bhurji made in two teaspoons of oil adds roughly 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 that never reached your plate, and roughly 30 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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