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USDA FoodData Central · Decent protein density8.8 g protein per 100 kcal
| Diet | Why |
|---|---|
| ✓ Keto | 0.7 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✗ Vegan | contains animal-derived ingredients |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
| Portion | Weight | Calories |
|---|---|---|
| 100 grams | 100 g | 143 |
| 1 large | 50 g | 71.5 |
| 1 extra large | 56 g | 80.1 |
| 1 jumbo | 63 g | 90.1 |
| 1 cup (4.86 large eggs) | 243 g | 347.5 |
| 1 medium | 44 g | 62.9 |
| 1 small | 38 g | 54.3 |
Egg (whole, raw, fresh) delivers 8.8 g of protein per 100 calories — see where it ranks →
Two large eggs deliver about 12 g of protein for 143 calories, and they're the cheapest complete protein on the shelf. Hard-boil six on Sunday for grab-and-go protein, or scramble two with whatever vegetable is dying in the drawer. One egg plus two extra whites flips the ratio to maximum protein per calorie.
Egg (whole, raw, fresh) has 143 calories per 100 grams, which is about 71.5 calories per 1 large.
Egg (whole, raw, fresh) has 12.6 g of protein per 100 grams — 8.8 g of protein per 100 calories.
Egg (whole, raw, fresh) has 0.7 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Egg (whole, raw, fresh) is vegetarian but not vegan (contains dairy or eggs).