How much is 100 grams of eggs? A complete guide

January 2, 2026 •

3 min read

Did you know that 100 grams of whole egg contains roughly 143 calories, with a significant amount of high-quality protein? This guide breaks down exactly how much is 100 grams of eggs, covering conversions, nutritional details, and how to measure accurately for your culinary needs.

Quick Summary

Learn how many eggs constitute 100 grams, plus the key nutritional metrics like calories, protein, and fat. Precise measurement techniques for cooking and baking are also included.

Key Points

Count: Approximately two large, shelled eggs or two to three medium eggs will weigh about 100 grams.
Nutritional Value: 100 grams of whole egg contains roughly 143 calories, 13g of protein, and 9.5g of fat.
Precision Cooking: For baking and recipes that demand accuracy, use a digital kitchen scale to measure exactly 100g of whisked egg.
Whole vs. White: The egg yolk contains most of the fat, vitamins (A, D, E), and cholesterol, while the white is primarily lean protein with a low-calorie count.
Measurement Method: The best way to measure a specific weight of egg is to crack and whisk multiple eggs into a bowl on a kitchen scale until the desired weight is reached.
Versatile Ingredient: A 100-gram portion is a standard, versatile amount suitable for various recipes, from omelets and scrambles to precise baking applications.

How Many Eggs Equal 100 Grams?

Because egg sizes vary, there is no single answer to how many eggs make up 100 grams. A precise measurement depends entirely on the size of the eggs you are using. Generally, 100 grams of edible egg (with the shell removed) is equivalent to approximately two large eggs or about two to three medium eggs. For example, in the US, a large egg averages around 50 grams without the shell, while a medium egg is closer to 44 grams. If your eggs are extra large or jumbo, you may need fewer than two eggs to reach the 100-gram mark. This is why weighing eggs is far more reliable for accuracy, especially for recipes like baking where precise ratios are crucial.

Measuring Eggs for Precision Cooking

For most everyday cooking, adding eggs one by one is sufficient. However, for baking and other recipes that require exact measurements, weighing your eggs with a digital kitchen scale is the best practice. This simple method ensures consistent results every time.

To measure 100 grams of egg accurately, follow these steps:

Place a small, empty bowl on your digital kitchen scale.
Press the "tare" or "zero" button to reset the scale's weight to zero.
Crack your eggs into the bowl, one at a time, until the scale displays a total weight of 100 grams.
Whisk the eggs gently in the bowl if the recipe calls for it.

Using this method eliminates guesswork and accounts for the natural size variations between eggs. It is also particularly useful for recipes that call for separating eggs, as you can measure out a specific amount of egg white or yolk.

The Nutritional Profile of 100 Grams of Eggs

A 100-gram serving of whole egg is a nutritional powerhouse, offering a rich supply of protein, vitamins, and minerals. Based on data from the USDA, here is a general nutritional breakdown for 100 grams of raw, whole egg:

Calories: Approximately 143-155 kcal
Protein: Around 13 grams
Total Fat: Roughly 9.5-10 grams
Cholesterol: About 372 mg
Sodium: Approximately 142 mg
Vitamins and Minerals: Excellent source of B vitamins (especially B12), Vitamin D, selenium, and choline

It is worth noting that while these figures represent raw eggs, the nutritional content does not significantly change with cooking method, though adding cooking oils will increase the overall fat and calorie count.

Whole Egg vs. Egg White: A Nutritional Comparison (per 100g)

For those interested in the breakdown, here is a comparison of the nutritional content of 100 grams of whole egg versus 100 grams of just the egg white.


Nutrition	Whole Egg (per 100g)	Egg White (per 100g)
Calories	~143 kcal	~52 kcal
Protein	~13 g	~10.8 g
Fat	~9.5 g	~0 g
Cholesterol	~372 mg	~0 mg
Vitamins	Vitamins A, D, E, B12, and Choline (mainly in yolk)	Riboflavin and other B vitamins

Incorporating 100 Grams of Eggs into Your Recipes

Whether you need exactly 100 grams for a delicate souffle or simply want a measured portion for your breakfast, eggs are incredibly versatile. Here are a few ways to use this measured amount:

Perfect Omelets: A 100-gram portion of eggs makes for a filling, high-protein omelet that is perfect for a balanced breakfast.
Baking Excellence: Many professional baking recipes specify egg quantities by weight for maximum consistency. Use your measured 100 grams for cakes, custards, or meringues.
Scrambled Eggs: Use a scale to portion out eggs for evenly cooked and consistently sized scrambled eggs, especially when cooking for multiple people.
High-Protein Meal Prep: Incorporate precisely 100 grams of eggs into your meal prep plan to accurately track your protein and calorie intake throughout the week.

Conclusion

When asking how much is 100 grams of eggs, the simplest answer is approximately two large eggs. However, for precise cooking and nutritional tracking, using a digital kitchen scale is the most accurate and reliable method. A 100-gram portion offers a significant amount of high-quality protein and essential nutrients, making it a valuable addition to a balanced diet, whether used whole or separated for specific culinary applications. Knowing the exact breakdown allows you to make informed decisions for your health and cooking with confidence.

Helpful Resources

For more information on egg nutrition and culinary uses, consider these resources:

Britannica: Egg | Definition, Characteristics, & Nutritional Content
Healthline: Are Whole Eggs and Egg Yolks Good or Bad for You?
EggInfo.co.uk: Calories in an egg

Frequently Asked Questions

Roughly two large eggs, without their shells, will weigh approximately 100 grams. However, for maximum accuracy, especially in baking, a kitchen scale is recommended.

100 grams of whole egg contains approximately 143-155 calories, though this can vary slightly based on the egg's size and cooking method.

No. 100 grams of egg white is significantly lower in calories (around 52 kcal) and contains no fat or cholesterol, unlike 100 grams of whole egg.

Use a digital kitchen scale. Crack eggs into a bowl placed on the tared scale, and add them incrementally until you reach a total of 100 grams.

A 100-gram portion of whole egg provides about 13 grams of high-quality protein.

Yes, if the recipe calls for a specific weight, you can use any size of egg. A kitchen scale ensures you use the correct total weight, regardless of individual egg size.

Weight-based measurement is more precise and consistent for baking. Since egg sizes differ, relying on a count can affect the recipe's balance of wet and dry ingredients.

Simple cooking methods like boiling or poaching do not significantly alter the nutrient profile. However, frying in oil will increase the fat and calorie content.