How Much Protein In 3 Eggs - Whole, Whites, & Yolks (2024)

Benefits of Egg Protein

Eggs contain all nine essential amino acids (EAAs) that our bodies cannot produce. These are the building blocks of proteins that play a crucial role in several bodily functions, including muscle growth, repair, and overall health.

Additionally, egg protein has high bioavailability, meaning our bodies can easily absorb and utilize the protein it provides. Therefore, eggs are an efficient protein source to enhance workout performance, maintain a healthy weight, or support general well-being.

How Much Protein In 3 Eggs?

The USDA food database shows that a Grade A Large egg contains 6.24 grams of protein. However, it’s common for people to consume more than one egg, with three eggs being a typical serving size.

By doing some basic calculations, it’s easy to determine that three whole eggs provide 18.72 grams of protein. It’s worth noting that a whole egg includes both the egg white and the yolk.

Protein In 3 Egg Whites

Many individuals following a low-calorie diet opt to remove the yolks from their eggs to decrease the amount of dietary fat and cholesterol. However, removing the yolks also results in a decrease in protein content.

A single egg white contains 3.64 grams of protein. Therefore, the protein content in 3 egg whites would be 10.92 grams.

Protein In 3 Egg Yolks

Even though egg yolks only make up about one-third of the egg’s mass, they contain almost half of the protein and are packed with other nutrients. In fact, a single egg yolk contains 2.75 grams of protein, and 3 egg yolks contain 8.25 grams of protein.

For those who maintain a regular exercise routine, it may be beneficial to include some egg yolks in their diet for optimal health.

How Much Protein In 3 Eggs (Cooked)

Bodybuilders regularly consume raw eggs in protein shakes and smoothies. But I realize that not everyone prefers their eggs “Rocky style,” and you’re probably wondering if cooking changes the protein content of eggs.

Although cooking an egg does not alter its protein content, studies indicate that it makes the protein more easily digestible and absorbable for humans.

Based on these findings, only about 50% of the protein from raw eggs is absorbed, whereas roughly 90% of protein from cooked eggs is utilized by our bodies¹.

As a result, consuming 3 raw eggs would provide 9.6 grams of digestible protein, while 3 boiled or scrambled eggs would offer 17.0 grams of digestible protein.

However, it’s important to note that any additional ingredients you use can impact an egg’s nutritional value. For example, using cooking oil or butter for scrambled eggs will add fat, while seasonings or condiments on boiled eggs add sodium and calories.

3 Eggs Protein & Nutrition Facts

So far, we’ve covered the amount of protein in 3 eggs from every angle. But we have not talked much about fat, carbs, or calories. And we haven’t discussed the vitamin and mineral content of eggs.

Along with the 18.7 grams of protein, 3 whole large eggs contain 1.4 grams of carbs and 15.0 grams of fat. Based on the calories per gram of each macronutrient, that comes out to 215 calories in 3 eggs.

Also, an egg yolk contains about 60% of the daily recommended amount of cholesterol, which is pretty high. However, eggs are also a good source of iron, vitamin B6, and vitamin D.

Protein In 3 Eggs vs Other Foods

The nearly 19 grams of protein in 3 eggs is a decent amount for a small meal, especially considering the 90+ percent digestibility of egg protein. But how does the protein in 3 eggs stack up against other top protein sources?

Here is a comparison of common high-protein foods with 3 whole eggs and 3 egg whites.