How Much Protein In 3 Eggs

By: Jeremy Fox, CNC, CPTPublished: June 26, 2023

Looking for a nutritious way to start your day? Eggs might just be the answer! Not only are they versatile and delicious, but they also pack a powerful protein punch that can benefit your health and well-being.

Whether you’re a fitness buff, a busy professional, or just someone who values healthy choices, knowing about the protein in eggs is helpful for reaching your dietary goals.

Protein In 3 Eggs

This article delves into the world of eggs, highlighting the amount of protein in a 3 egg serving and why they’re a great addition to any health-conscious diet. So let’s get cracking and discover how eggs can help supercharge your fitness journey!

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.

Benefits of Protein In Eggs

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.

Table 1. Protein In Eggs
Number of Eggs Protein
1 6.24g
2 12.48g
3 18.72g
4 24.96g
5 31.20g

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.

Table 2. Protein In 3 Eggs – Whole, Whites, Yolks
  Protein Carbs Fat Calories
Whole Eggs 18.7g 1.4g 15.0g 215
Egg Whites 10.9g 0.9g 0.2g 49
Egg Yolks 8.3g 0.5g 14.7g 168

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.

Protein In Eggs Raw vs Cooked

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.

Table 3. Protein In 3 Eggs vs 3 oz of Other Foods
  Protein Fat Calories Protein:Calorie
3 Egg Whites 10.9g 0.2g 49 0.890
Skinless Chicken Breast 19.1g 2.3g 97 0.788
93% Ground Turkey 15.9g 7.1g 127 0.501
Pork Chop 17.5g 8.0g 142 0.493
Atlantic Salmon 17.3g 11.4g 172 0.402
Sirloin Steak 16.9g 12.2g 177 0.382
85% Ground Beef 15.8g 12.8g 178 0.355
3 Whole Eggs 18.7g 15.0g 215 0.348

The table above displays a sorted list of foods based on their protein-to-calorie ratio. Essentially, the foods that have the highest protein content per calorie are positioned at the top of the list.

It’s evident that egg whites are an excellent source of protein as they have low fat and calorie content. Surprisingly, they even surpass chicken breasts in protein efficiency!

Conversely, whole eggs are listed at the bottom due to the fat in the egg yolk. In fact, the protein efficiency of a whole egg is comparable to 80% ground beef.

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More Healthy Protein Sources

Now you know that the protein in 3 eggs can be spectacular or not so great depending on how you eat them. And the same goes for many other foods!

For instance, the protein content of chicken breasts varies depending on whether you eat the skin or not. And the protein in steak depends on the cut of beef you buy.

So here are some additional nutrition articles I know you’ll find helpful in creating your optimal healthy diet plan.

Cornish Hen Calories & Nutrition Compared to Chicken

Turkey Breast Protein & Calorie Content

Ground Beef Protein by Percentage

Protein in 8 oz Milk – Skim, Reduced Fat, & Whole

Calories & Protein in 4 oz Tilapia

Salmon Protein for Every Species

Chicken Breast Protein Raw vs Cooked

With this information, you’re well on your way to becoming a meal prep master and reaching your fitness goals. Feel free to explore my other fitness-related content below to continue learning!

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By |June 26, 2023|Nutrition|Comments Off on How Much Protein In 3 Eggs – Whole, Whites, & Yolks
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