How many eggs for 20 grams of protein? The definitive guide

October 20, 2025 •

4 min read

A large egg provides approximately 6.3 grams of protein, meaning you will need about three large eggs to achieve 20 grams of protein. The exact number of eggs required depends on their size, which directly impacts the protein content, making careful selection important for dietary planning.

Quick Summary

The quantity of eggs needed for 20 grams of protein varies by size; approximately three large eggs or eight large egg whites are required. This article details the protein differences across egg sizes, compares eggs to other protein sources, and explores cooking methods that affect bioavailability. It provides a comprehensive breakdown for easily integrating this target protein amount into your meals.

Key Points

Three Large Eggs: About three large whole eggs are needed to reach approximately 20 grams of protein due to a large egg containing roughly 6.3 grams.
Size Matters: The protein content varies with egg size, from 4.8 grams in a small egg to over 7 grams in extra-large eggs, requiring adjustments to hit your protein target.
Whole vs. White: Eight large egg whites can provide 20 grams of protein with less fat, while the whole egg offers a more complete nutritional profile including healthy fats and vitamins.
Cooking Enhances Absorption: Cooking eggs improves protein bioavailability, making them easier for your body to digest and absorb, unlike raw eggs.
Diverse Protein Choices: For variety, 20 grams of protein can also be sourced from foods like 100g of chicken breast, 1.5 cups of cooked lentils, or 200g of Greek yogurt.
Nutrient-Rich Source: Eggs are a complete protein source containing all nine essential amino acids, along with important nutrients like choline for brain health.

Protein by the egg: What you need to know

Eggs are a popular and affordable source of high-quality, complete protein, but their protein content is not uniform. The size of the egg is the primary factor determining its protein value. A large egg contains about 6.3 grams of protein, while an extra-large egg has around 7.1 grams. This variation means that simply counting eggs might lead to inaccurate protein estimates for those tracking their macronutrients. For example, to reach 20 grams, you would need approximately three large eggs. However, if you are using medium eggs, which contain roughly 5.6 grams of protein each, you would need closer to four. Being mindful of the size is crucial for precise nutritional planning.

Whole eggs vs. egg whites

When aiming for a specific protein target, it is important to distinguish between whole eggs and egg whites. While the yolk contains half of the egg's protein, it also holds all of its fat and cholesterol. If your goal is a high-protein, low-fat intake, focusing on egg whites is an effective strategy. For example, eight large egg whites contain roughly 20 grams of protein with minimal fat. This is a popular choice among athletes and those on specific diet plans who need a lean protein source. However, for general nutrition, consuming the whole egg is recommended as the yolk contains vital micronutrients like choline, B vitamins, and healthy fats that contribute to overall health.

How cooking methods impact protein absorption

Cooking eggs does not alter the total protein content, but it does affect how efficiently your body can absorb it. The heat from cooking denatures the protein, breaking down its complex structure and making it easier for digestive enzymes to access and absorb. This is why raw eggs, while containing the same amount of protein, have lower protein bioavailability than cooked eggs. Furthermore, specific cooking methods can influence the overall nutritional profile, primarily by adding calories and fat. Fried eggs, for instance, contain more calories and fat from the cooking oil or butter than hard-boiled or poached eggs. For the highest protein absorption and lowest fat content, boiling or poaching are the ideal methods.

Comparison: Eggs vs. other protein sources

Understanding how eggs compare to other protein-rich foods can help you diversify your diet and achieve your protein goals. While eggs offer a complete amino acid profile, other sources may provide different nutritional benefits.


Protein Source	Approximate 20g Portion	Additional Notes
Large Eggs	3 eggs	Complete protein, contains cholesterol, choline, and healthy fats.
Greek Yogurt	200g (about 1 cup)	High in protein, often lower in calories and fat than full-fat options.
Chicken Breast	100g (about 3.5 oz)	Very lean protein source, excellent for muscle building.
Lentils (cooked)	1.5 cups	Plant-based source, high in fiber and iron, low in fat.
Extra-Firm Tofu	1 cup (cubed)	Plant-based, complete protein, good source of calcium.
Cottage Cheese	1 cup	High-protein dairy option, also contains calcium.

Tips for incorporating eggs into your diet

Meal Prep: Hard-boil a batch of eggs at the beginning of the week for quick, high-protein snacks or additions to salads.
Breakfast Upgrade: Instead of cereal, try a scramble with 3 large eggs and a handful of spinach for a filling, protein-packed start to your day.
On-the-go Wraps: Use scrambled eggs with some beans and veggies inside a whole-wheat tortilla for a convenient, protein-rich meal.
Mix with Lean Proteins: Combine 2 scrambled eggs with a scoop of cottage cheese to boost the protein content significantly.

The versatility and benefits of eggs

Beyond their protein, eggs offer numerous health benefits. They are rich in vitamins, minerals, and antioxidants, including choline for brain health and lutein and zeaxanthin for eye health. Including eggs in your diet can increase satiety, which may aid in weight management by reducing overall calorie intake throughout the day. Their complete amino acid profile means they provide all nine essential amino acids necessary for the body to function properly.

Conclusion

To get 20 grams of protein from eggs, you will need approximately three large whole eggs. The precise amount depends on the egg's size, with larger eggs offering more protein. Whether you choose whole eggs for their complete nutritional profile or egg whites for a leaner protein source, cooking methods like boiling or poaching can optimize protein absorption. For a varied diet, eggs can be easily supplemented with other protein sources like Greek yogurt, lentils, or chicken. This balanced approach ensures you meet your daily protein goals while enjoying a variety of healthy foods. Eggs remain a versatile, efficient, and cost-effective way to boost protein intake for general health, weight management, and muscle building.

Frequently Asked Questions

Approximately three large whole eggs will provide around 20 grams of high-quality protein. Each large egg contains about 6.3 grams of protein.

To get 20 grams of protein from egg whites alone, you would need about eight large egg whites, which minimizes fat intake. The whole egg includes the yolk, which provides additional nutrients and healthy fats along with protein.

No, cooking does not significantly change the protein content of an egg. However, cooking does make the protein more digestible and increases its bioavailability for the body.

No, egg sizes vary in protein content. For example, a medium egg has about 5.6 grams of protein, while an extra-large egg has over 7 grams. Always check the size when calculating your protein intake.

You can add more protein by mixing scrambled eggs with a large spoonful of cottage cheese or including lean meats like chicken. Adding black beans to a scrambled egg wrap is another effective method.

For many people, 20 grams of protein is an excellent amount for a single meal to promote satiety and support muscle health. This amount is sufficient for an average meal, especially when part of a balanced diet.

While three large eggs provide 20g of protein, so does about 100g of chicken breast, 200g of Greek yogurt, or 1.5 cups of cooked lentils, offering a range of options depending on dietary goals and preferences.