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Eggs

Good Protein

1 large egg (51g) per serving.

6.3g

protein per serving

Calories

72

per serving

Protein density

8.8

g per 100 cal

11.4

cal per 1g protein

To hit 30g protein

4.8 eggs

243g · 343 cal

Macro breakdown

Protein6.3g(35%)

Carbs0.6g(3%)

Fat5g(62%)

Fiber0g

Tips to maximize protein

1.Store Eggs in the refrigerator and use within 3-5 days of purchase

2.For meal prep, cook in batches and portion into containers for easy weekday meals

3.Season with herbs and spices for variety without adding calories

4.Let meat rest after cooking to retain juices and maximize tenderness

5.Pair with vegetables and whole grains for a balanced meal

Pairs well with

Similar high-protein foods

1 oz canned anchovies (28 g)

3 oz canned sardines (85 g)

2 slices cooked bacon (23 g)

Meals with Eggs

See all meals →

Eggs and Cottage Toast

Three scrambled eggs with cottage cheese on whole wheat toast. A classic high-protein breakfast with 40g protein.

Tex-Mex Egg and Bean Toast

Scrambled eggs with black beans and avocado on whole wheat toast. High fiber Tex-Mex breakfast with 33g protein and 23g fiber.

VegetarianDairy-Free

Cottage Cheese Spinach Egg Muffins

Baked egg muffins with cottage cheese and spinach. Perfect for meal prep with 32g protein per serving.

Lentil Egg and Avocado Bowl

Protein-packed lentils with fried eggs, avocado, and fresh spinach. High fiber bowl with 33g protein and 21g fiber.

VegetarianDairy-Free

Lentil Avocado Breakfast Plate

Hearty lentils with avocado, spinach, and fried eggs. High fiber plate with 34g protein and 24g fiber.

VegetarianDairy-Free

Eggs and Almonds Snack

Hard-boiled eggs with a handful of almonds. Simple protein snack with 15g protein.

Frequently Asked Questions

Eggs contains 6.3g of protein per serving. This makes it a moderate protein source with a protein density score of 8.8 (grams of protein per 100 calories).

You need approximately 4.8 servings of Eggs to reach 30g of protein, which would provide about 343 calories. Consider combining with other protein sources for a more practical portion size.

Eggs provides 6.3g of protein for 72 calories, giving it a calorie cost of 11.4 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Eggs can be grilled, baked, pan-seared, or slow-cooked. For optimal nutrition, avoid deep frying and choose methods that don't require excessive added fats. Season with herbs, spices, and citrus for flavor without extra calories.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16