How many eggs equal 20 grams of protein?

January 10, 2026 •

4 min read

According to the USDA, a single large egg contains about 6.3 grams of high-quality protein. To get 20 grams of protein from eggs, you will need to consume approximately three to four large eggs, though the exact number can vary slightly depending on the size of the eggs. This guide breaks down the specifics and offers creative ways to boost your protein intake.

Quick Summary

This article calculates the number of eggs required for 20 grams of protein, detailing the protein content in different egg sizes. It explores various ways to combine eggs with other ingredients to easily reach this protein target. The content also compares eggs to other common protein sources and provides quick, actionable recipe ideas.

Key Points

Three to Four Large Eggs: To obtain roughly 20 grams of protein, you will need to consume approximately three large eggs (~19g) or four medium eggs (~22g).
Egg Size Matters: The protein content per egg varies with size, from about 4.8g in a small egg to 7.9g in a jumbo egg.
Egg Whites vs. Whole Eggs: To get 20g of protein, you would need around six large egg whites, compared to just three whole eggs. The yolk provides important fats and nutrients alongside protein.
Combine with Other Proteins: Add cottage cheese to scrambled eggs or mix in other lean meats like chicken sausage to easily exceed 20g of protein in a single meal.
Versatile and Convenient: Eggs are a complete, affordable protein source that can be prepared in numerous ways to avoid meal boredom, from omelettes to baked muffins.

Eggs are a nutritional powerhouse, celebrated for being a complete protein source, which means they contain all nine essential amino acids. For many people aiming to increase their daily protein, understanding how many eggs are needed to hit a specific target like 20 grams is a common question. While three to four large eggs is a good estimate, factors like egg size and whether you consume the yolk or just the white can change the calculation.

The Protein Breakdown by Egg Size

Not all eggs are created equal when it comes to protein content. The USDA and other nutritional databases provide specific data based on egg size, which can help you get a more accurate count.

Small egg (38g): ~4.8 grams of protein.
Medium egg (44g): ~5.6 grams of protein.
Large egg (50g): ~6.3 grams of protein.
Extra-large egg (56g): ~7.1 grams of protein.
Jumbo egg (63g): ~7.9 grams of protein.

Based on these figures, you can make a more precise calculation. For example, three extra-large eggs would easily surpass the 20-gram mark, while four small eggs would be needed to get close. The most common large-sized egg provides a protein-friendly starting point for most calculations.

Whole Egg vs. Egg White Protein

An important consideration is whether you eat the entire egg or just the white. Both parts contain protein, but the yolk offers additional nutrients and fat. A large whole egg has about 6.3 grams of protein. If you choose just the egg white, a large one contains approximately 3.6 grams of protein. The yolk has around 2.7 grams of protein along with healthy fats, vitamins, and minerals. To reach 20 grams of protein with egg whites, you would need about six large egg whites, compared to only three whole eggs.

Creative Ways to Achieve 20 Grams of Protein

Getting 20 grams of protein from eggs doesn't have to be limited to plain scrambled or boiled eggs. Combining eggs with other protein-rich ingredients can create delicious and satisfying meals.

Scrambled Eggs with Cottage Cheese: Adding a quarter-cup of cottage cheese to three large scrambled eggs can boost the protein well over 20 grams.
Veggie Omelette: A three-egg omelette filled with vegetables and some cheese is a great option. Including a lean protein like chopped chicken sausage will further increase the protein content.
Breakfast Burrito: Use a whole-wheat tortilla with two large scrambled eggs and a quarter-cup of black beans to easily reach or exceed 20 grams of protein.
Quinoa Bowl with Eggs: A cup of cooked quinoa paired with two scrambled eggs provides a significant protein boost, as quinoa is a complete protein.
Baked Egg Muffins: Prepare these in advance for a convenient, protein-rich snack or breakfast option by combining eggs with various fillings in muffin tins.

Egg Protein vs. Other Sources: A Quick Comparison

To understand the protein density of eggs, here's how they compare to approximate servings of other common protein sources when aiming for about 20 grams.


Food Item (Approximate Serving)	Protein (grams)	Notes
Three Large Eggs	~19	Complete protein, rich in vitamins and minerals.
1/2 Cup Extra Firm Tofu	20	Complete plant-based protein.
1/2 Cup Canned Tuna	30	High in protein and omega-3 fatty acids.
6 Ounces Greek Yogurt	18-20	Excellent source of probiotics and calcium.
1/2 Cup Cooked Lentils	9	Significant source of fiber, typically served with other proteins.
3 Ounces Skinless Chicken Breast	28	Lean, high-quality protein.
1/2 Cup Cottage Cheese (2%)	~15	Good source of protein and calcium.

Conclusion

To obtain roughly 20 grams of protein, you'll generally need to consume three to four large eggs. The exact quantity depends on the size of the eggs, with larger eggs providing more protein per serving. Both the egg white and yolk contribute to the total protein, though the yolk also contains important fats and micronutrients. Incorporating eggs into meals with other protein-rich foods like cottage cheese, beans, or lean meats is an excellent strategy to easily meet your protein goals. Eggs remain a versatile, affordable, and complete source of protein, making them a valuable addition to most diets. For individualized dietary guidance, consulting a healthcare professional is always recommended.

Visit the USDA FoodData Central for more information on the nutritional content of eggs.

Additional Tips for High-Protein Egg Meals

Use eggs as a protein base for salads, such as a chef salad or a nutritious niçoise.
Hard-boil a batch of eggs at the beginning of the week for quick, easy protein snacks.
Incorporate eggs into baking to add moisture and protein to dishes like meatloaf or frittatas.
For a vegetarian protein powerhouse, pair scrambled eggs with beans and a sprinkle of nutritional yeast.

How to Avoid Egg Fatigue

Variety is key to enjoying eggs regularly. Experiment with different cooking methods and flavor profiles, from simple scrambles with hot sauce to more elaborate frittatas with various herbs and vegetables.

Frequently Asked Questions

To get 20 grams of protein from egg whites alone, you would need to eat about six large egg whites, as each contains approximately 3.6 grams of protein.

Whole eggs provide a more complete nutrient profile, including healthy fats, vitamins (A, D, E, K), and minerals, in addition to protein. Egg whites are a good low-calorie, low-fat option, but eating the whole egg is generally more nutritious.

No, two large eggs provide around 12 to 13 grams of protein. You would need at least three large eggs to get close to or slightly over the 20-gram mark.

You can increase the protein in your egg breakfast by adding a quarter cup of cottage cheese to scrambled eggs, or by including other high-protein ingredients like black beans, chicken sausage, or Greek yogurt.

Yes, eggs are considered a complete protein source because they contain all nine essential amino acids that the human body cannot produce on its own.

Cooking does not significantly alter the protein content of eggs. However, excessive heat, such as over-frying, can slightly reduce the digestibility of certain amino acids.

To get 20 grams, you can have about three large eggs, half a cup of canned tuna (~30g), one cup of extra firm tofu (~20g), or a six-ounce serving of Greek yogurt (~18-20g), demonstrating that eggs are a moderate-density source of protein.