egg protein
Egg Protein: What Eggs Add to a Meal
A simple guide to protein in eggs, nutrition data per 100g and practical meal ideas.
Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.
Quick answer
Eggs provide protein as well as vitamin B12, choline and a small amount of vitamin D. USDA-based data used by Nutrigate lists about 12.6g of protein per 100g of whole egg.
Nutrition data per 100g
USDA-based values used by Nutrigate for a generic food. Preparation and branded products can differ.
- Protein
- 12.6g
- Vitamin B12
- 0.9µg
- Choline
- 294mg
Why eggs are a useful staple
Eggs are quick to cook, easy to add to a meal and work at any time of day. Two eggs can turn toast, rice or vegetables into a more substantial meal.
The way you cook them matters. Boiled, poached and scrambled eggs can all fit. Frying in plenty of butter or oil changes the fat and energy content, so use the amount that suits your meal.
Make the meal do more
Try eggs with wholemeal toast and tomatoes, a vegetable omelette with potatoes, or a chickpea and egg salad. The extra food adds fibre, vitamin C and other nutrients that eggs do not provide in large amounts.
If you have eggs often, vary the rest of your protein choices through the week. Fish, dairy, beans, lentils and tofu each bring something different.
Keep the context in view
Eggs contain cholesterol, but a food does not need to be judged by one number alone. Your overall dietary pattern is more useful than labelling a single ingredient good or bad.
People with a condition affecting cholesterol, or those following specialist advice, should follow their own care team's guidance.
Questions people ask
How much protein is in one egg?
Egg size varies. A medium egg is smaller than 100g, so it has less protein than the per-100g figure shown here.
Can eggs be part of a balanced diet?
Yes. NHS guidance supports a varied balanced diet. Pair eggs with vegetables, fruit, wholegrains and other protein foods across the week.
Sources and notes
This guide is for general nutrition information. It does not diagnose a deficiency, treat a condition or replace personal medical advice.
- USDA FoodData Central
Food composition data and food search
- NHS: Eating a balanced diet
Everyday healthy eating guidance