How many eggs will give 30g of protein? A nutrition diet guide

October 22, 2025 •

4 min read

One large egg contains approximately 6.3 grams of high-quality, complete protein, making eggs a staple of many healthy diets. The answer to how many eggs will give 30g of protein depends on the size of the eggs you use, with most people needing about five large ones to hit this target.

Quick Summary

Getting 30g of protein requires consuming five large eggs, with the exact amount varying by egg size. Cooked eggs offer higher protein absorption than raw. The yolk contains many nutrients, but the white contributes more protein volume.

Key Points

Five Large Eggs: It takes about five large eggs to provide 30 grams of high-quality, complete protein.
Size Variation: The protein content of an egg varies by size, from approximately 4.8g in a small egg to 7.9g in a jumbo egg.
Cooking is Key: Cooking eggs significantly increases protein digestibility, with your body absorbing about 91% of the protein from cooked eggs compared to only 51% from raw ones.
Yolk vs. White: While the white is often considered the protein source, the yolk is more protein-dense and contains a substantial portion of the egg's total protein, along with many other key nutrients.
Enhance with Additions: You can boost the protein count of an egg dish by adding other sources like cottage cheese, lean meats, or Greek yogurt.
Health Benefits: Beyond protein, eggs are rich in choline for brain health, antioxidants for eye health, and various vitamins and minerals.

Egg size matters: The protein breakdown

When aiming for a specific protein target, such as 30 grams, the size of your eggs is the most critical factor. The nutritional content can vary significantly between a small and a jumbo egg. It is not enough to just count 'one egg' without knowing its weight. For instance, while a large egg provides just over 6 grams of protein, a jumbo egg packs nearly 8 grams.

Here is a breakdown of protein content by egg size:

Small egg (approx. 38g): 4.8 grams of protein
Medium egg (approx. 44g): 5.5 grams of protein
Large egg (approx. 50g): 6.3 grams of protein
Extra-large egg (approx. 56g): 7.1 grams of protein
Jumbo egg (approx. 63g): 7.9 grams of protein

Using these figures, you can quickly determine that reaching 30g of protein will require around five large eggs or a mix of sizes. For example, three extra-large eggs plus one large one would get you close to the 30g goal. If using only egg whites, you would need significantly more to reach the same protein target, as the yolk also contributes almost half of the protein.

Cooking method and protein absorption

Your method of cooking eggs can impact how effectively your body absorbs the protein. Heating eggs causes a process called denaturation, which unfolds the protein molecules and makes them more accessible to digestive enzymes. Studies have shown that the body absorbs significantly more protein from cooked eggs (around 91%) than from raw eggs (around 51%).

Best for absorption: Poached and boiled eggs are excellent choices for maximizing protein uptake, as they are cooked thoroughly without added fats.
Good for absorption (but watch for additions): Scrambled eggs are a popular option, but adding large amounts of fat or dairy can increase calorie intake without necessarily boosting protein absorption. Overcooking scrambled eggs can also make the protein tougher to digest.
Least optimal for absorption: While perfectly safe when properly sourced, raw eggs offer much lower protein absorption due to natural enzyme inhibitors.

The full picture: Whole eggs versus egg whites

Some individuals opt to consume only egg whites to reduce fat and calorie intake. However, this approach means missing out on vital nutrients found in the yolk, such as choline, vitamin D, and antioxidants lutein and zeaxanthin. While the egg white is higher in protein by volume, the yolk contains a higher concentration of protein per gram.

Here is a comparison of whole eggs versus egg whites for 30g of protein:


Feature	Whole Eggs (approx. 5 large)	Egg Whites (approx. 8-9 large)
Total Protein	~31.5 grams	~30 grams
Primary Nutrients	Vitamin D, B12, choline, iron, healthy fats	Primarily protein
Calories	~360-400 kcal	~120-135 kcal
Nutrient Density	High, with a wide range of vitamins and minerals	High protein, but lacks nutrients concentrated in the yolk
Feeling of Fullness	High due to fat and protein content	Lower than whole eggs

Beyond eggs: Comparing protein sources

While eggs are a fantastic source of protein, they are not the only option. Many other foods can help you achieve a 30g protein goal. Incorporating a variety of sources provides a wider spectrum of nutrients and essential amino acids.

Greek Yogurt: A 6-ounce container of Greek yogurt can provide up to 18g of protein, meaning a larger portion can quickly help reach your target.
Chicken Breast: A 3.5-ounce serving of cooked chicken breast offers around 30g of protein, similar to the amount in five large eggs.
Cottage Cheese: One cup of 2% low-fat cottage cheese provides approximately 30g of protein.
Salmon: A 4-ounce cooked salmon filet provides around 22g of protein, meaning a slightly larger portion would suffice.
Lentils: A half-cup serving of cooked lentils contains about 9g of protein, demonstrating the need for a larger serving size or combination with other foods to reach 30g.

Building a 30g protein meal with eggs

Achieving a 30g protein goal with eggs doesn't have to mean eating five plain boiled eggs. You can mix and match to create delicious, high-protein meals that also include other nutritious ingredients.

Here are some creative ways to get 30g of protein:

Cottage Cheese Scramble: Combine two whole eggs with a half-cup of cottage cheese for an extra creamy, protein-packed scramble with over 20g of protein. Add some turkey sausage and veggies to reach or exceed 30g. This recipe from Joy Bauer can be a great starting point: JoyBauer.com
Veggie and Egg Frittata: A frittata using a half dozen eggs and filling it with spinach, mushrooms, and lean meat like chicken or turkey can easily surpass 30g of protein per serving.
Protein-Enhanced Omelette: Use three whole eggs and augment the protein by adding some egg whites. Filling the omelette with lean ham, cheese, and vegetables will boost the protein count significantly.
High-Protein Breakfast Burrito: Fill a whole-grain wrap with two scrambled eggs, a scoop of black beans, and some cheese or Greek yogurt for a well-rounded, protein-rich meal.
Egg and Tuna Salad: Mix chopped hard-boiled eggs with canned tuna for a protein-rich lunch. The combination of high-quality protein from both sources makes hitting the 30g target easy.

The final verdict on eggs and protein

In conclusion, if you are looking to get 30 grams of protein from eggs, you will need to consume approximately five large eggs. The exact number will vary depending on the size of the egg. The good news is that eggs are an excellent, complete, and highly bioavailable source of protein, especially when cooked. Their versatility and nutrient density make them a powerful component of any high-protein diet. By combining them with other protein-rich foods, you can create delicious and fulfilling meals that help you achieve your dietary goals.

Frequently Asked Questions

One large egg contains about 6.3 grams of protein.

Cooking eggs does not change the total protein content, but it significantly improves its digestibility and absorption. The body absorbs far more protein from cooked eggs than from raw ones.

In a large egg with 6.3g of protein, the white contains about 3.6g while the yolk has 2.7g. The white provides more total protein due to its volume, but the yolk is more concentrated.

Yes, but you would need to consume about eight to nine egg whites to reach 30g of protein. You would miss out on the fats and micronutrients found in the yolk.

For most healthy individuals, eating one to three eggs per day is generally considered safe and beneficial as part of a balanced diet.

Add other protein sources to your egg dish, such as lean meats, cottage cheese, or vegetables. For example, scrambling eggs with cottage cheese is an easy way to boost protein.

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