Egg-Cellent Nutrition: How many eggs do you need for 100g?

October 11, 2025 •

4 min read

While most people treat eggs as a uniform ingredient, the average weight of a large egg can vary, meaning precision matters. The exact number of eggs required to reach 100g depends entirely on the size of the eggs you are using. This guide will help you accurately determine how many eggs do you need for 100g to improve your cooking and nutrient tracking.

Quick Summary

The quantity of eggs for 100g varies based on egg size, with large eggs typically requiring just under two. Precision using a kitchen scale is ideal for cooking and dietary tracking, especially when separating whites and yolks.

Key Points

Use a kitchen scale for accuracy: Because egg sizes vary significantly, weighing your eggs on a digital kitchen scale is the most reliable method for achieving exactly 100g.
Approximate two large eggs: A large egg weighs approximately 50-57g without the shell, so you will need just under two large eggs to reach 100g.
Account for size differences: For smaller eggs, like medium, you might need two or slightly more, while one jumbo egg may be enough to reach 100g.
Whisk before measuring: To measure precisely, crack the eggs into a bowl, whisk them, and then pour the required amount onto your scale.
Recognize nutritional value: 100g of eggs provides about 13g of complete protein, along with essential vitamins and minerals, making them a dense and healthy food source.
Different components have different weights: Remember that 100g of egg whites and 100g of egg yolks would require different numbers of eggs and have distinct nutritional profiles.

Understanding Egg Weight and Size

Unlike liquid measurements, egg quantity for a specific weight is not a fixed number. Egg sizes are categorized by minimum weight per dozen, which results in a range for individual eggs. This variation is why recipes that demand exactness often specify a weight rather than a number of eggs. A large egg, which is commonly used in recipes, averages around 50-57 grams without the shell. This means that for a target of 100 grams, you will need approximately two large eggs. For recipes where the ratio of egg to other ingredients is critical, such as in delicate bakes like custards or sponge cakes, weighing the eggs is the most accurate approach.

Egg Weight Variations by Size

Here is a list of the approximate average weights of common egg sizes in grams, excluding the shell:

Jumbo: over 68.5 grams
Extra-Large: 61.4–68.5 grams
Large: 54.3–61.4 grams
Medium: 47.2–54.3 grams
Small: 40.1–47.2 grams

Given these variations, the number of eggs needed for 100g will differ significantly. For example, you might need two medium eggs or just one very large or jumbo egg to reach the 100g mark. For optimal precision, crack the eggs into a bowl, whisk them together, and then measure the exact amount required with a kitchen scale.

Nutritional Breakdown of 100g of Eggs

Once you have your 100g of eggs, you'll be getting a powerhouse of nutrients. A 100g serving of whole, raw eggs contains a substantial amount of protein, essential vitamins, and minerals. The nutritional value is nearly identical whether the eggs are raw or hard-boiled.

Macronutrient Profile (per 100g)

Calories: Approximately 143–155 kcal
Protein: 12.3–13.6 grams
Fat: Around 9–10 grams, a mix of saturated, monounsaturated, and polyunsaturated fats
Carbohydrates: Minimal, less than 1 gram

Eggs are also rich in micronutrients. A 100g serving contributes significantly to your daily intake of several vitamins and minerals. They are particularly noteworthy for their high-quality protein, which contains all nine essential amino acids.

Comparison of 100g of Eggs to Other Protein Sources

When comparing the protein density and nutritional value of 100g of eggs to other common sources, the egg's efficiency as a food source becomes clear. While other foods may have higher protein content, eggs offer a complete amino acid profile in a calorie-efficient package.


Food (per 100g)	Protein (g)	Calories (kcal)	Notes
Eggs (whole, cooked)	~13.6	~196	High biological value, complete protein.
Chicken Breast (cooked)	~31	~165	Higher protein, lower fat.
Lean Ground Beef (cooked)	~26	~254	Higher in fat and calories than chicken.
Cottage Cheese (2%)	~10.4	~81	Lower in calories, but less protein dense than eggs.
Lentils (cooked)	~9	~116	Plant-based source, requires larger portion for similar protein.

Practical Applications for Nutritional Accuracy

Achieving an exact 100g of eggs is crucial for specific nutritional diets and for consistent results in baking. The easiest method is to crack one or more eggs into a bowl, whisk to combine, then measure the total weight. Discard or add small amounts until the desired 100g is reached. This is especially useful for meal prep, allowing you to accurately track macronutrients for weight management or muscle building goals.

Here is an example of how to measure for a typical recipe requiring precise measurements:

Take two or three eggs, depending on their expected size.
Crack the eggs into a small bowl and beat lightly with a fork.
Place the bowl on a digital kitchen scale and press the 'tare' button to zero it out.
Slowly add or remove the beaten egg mixture until the scale reads exactly 100g.
Use this portion in your recipe or add it to your meal as a measured protein source.

The Role of Eggs in a Healthy Diet

Incorporating a precise portion of eggs into your diet offers numerous health benefits. Beyond being an excellent source of protein, eggs are rich in essential vitamins and minerals like choline, selenium, and vitamin D. Choline, in particular, is an important nutrient for brain health and cell function. By accurately measuring your egg intake, you can better control your overall caloric intake while ensuring you receive a dense dose of high-quality nutrients.

Conclusion: Precision for a Perfect Diet

While a rough estimate of two large eggs per 100g is a reasonable starting point, relying on a kitchen scale is the best way to ensure accuracy for both cooking and nutritional tracking. Given the natural variations in egg size, weighing your eggs eliminates guesswork, guaranteeing that your recipes turn out as intended and your nutritional calculations are precise. Whether you are a dedicated home baker or a nutrition-conscious individual, mastering this simple measurement technique provides a valuable skill for a healthier, more consistent diet.

Frequently Asked Questions

Weighing eggs is more accurate than counting because individual egg sizes, and thus weights, can vary considerably. A recipe calling for 100g of egg provides a precise measurement that ensures consistent results, especially in sensitive baking applications like custards and meringues.

Yes, the protein and nutrient content of eggs remains largely unchanged whether they are consumed raw or cooked. Cooking simply denatures the proteins, but the overall nutritional value per 100g stays consistent.

A large egg has a protein distribution with roughly 60% in the white and 40% in the yolk. To get 100g of just egg white, you would need about 3-4 large egg whites. For 100g of just egg yolk, you'd need about 5-6 large yolks due to the higher protein density in the yolk.

A 100g serving of whole, raw eggs typically contains approximately 143-155 calories, though this can vary slightly based on the size and type of eggs.

Yes, egg size is primarily dependent on the age of the hen. Younger hens tend to lay smaller eggs, while older, more mature hens produce larger eggs.

If you have leftover whisked egg after measuring, you can save it for another recipe. Store it in an airtight container in the refrigerator and use it within 24-48 hours. It can be used in scrambled eggs or omelets.

While the total amount of nutrients will be higher in larger eggs, the nutritional content per 100g is relatively consistent across different sizes. A small egg is just a smaller, less dense version of a large egg.