Protein in 3 Eggs (whole, scrambled, boiled, fried, poached) (2024)

So how much protein is in 3 eggs?

There are 18.9 grams of protein in three eggs. This is using whole, raw, large eggs.

There is also:

About 18.9 grams of protein in 3 scrambled eggs.

About 18.9 grams of protein in 3 boiled eggs.

About 18.9 grams of protein in 3 fried eggs.

About 18.9 grams of protein in 3 poached eggs.

We have taken our data from the U.S. Department of Agriculture.

What else is in an egg? Egg Nutritional Data

3 eggs contain 215 calories per serving.

kcal 215kcal

Carbs 1g

Fat 14g

Protein 18.9g

Hen’s eggs also provide great amounts of folate, vitamin D, iodine, and B vitamins.

Does the cooking method change how much protein is in 3 eggs?

The protein content in eggs stays relatively similar whether they’re scrambled, boiled, fried, poached or eaten raw, with a few exceptions.

For example, fried eggs cooked in oil can contain more fat and calories.

The protein in scrambled eggs could also increase with milk or cheese added, creating deliciously cheesy scrambled eggs.

Contrary to common belief, eating cooked eggs instead of raw ones provides a slightly higher protein intake.

This is not due to a sudden jump in protein content but rather because our bodies can absorb the protein more effectively. It stems from the fact that protein in cooked eggs is more bioavailable.

Beyond being high in protein, eggs are rich in other essential nutrients and can contribute to weight loss.

Eggs serve as a well-rounded source of both macronutrients and micronutrients for human consumption.

Are eggs healthy?

Readily available and cheap, eggs are a great source of protein – a complete amino acid profile that the body can use.

With around 6-7g of protein per large egg and roughly 60 calories, they provide a decent amount of protein for a low amount of calories.

This sounds great for vegetarians and meat eaters alike!

Is egg protein good?

Egg protein is classified as a ‘complete’ protein, meaning it contains all the essential amino acids for your body to use right away.

It serves various essential functions in the body, contributing to muscle growth and aiding in weight loss.

Is it safe to eat 3 eggs a day?

Yes, eating three eggs a day is generally considered safe.

However, if you have (or are at high risk) of cardiovascular disease or diabetes, the current recommendation is to limit your intake to no more than one egg per day.

Currently, there is no longer an established “recommended upper limit” for egg consumption, and there is insufficient data to be used as guidance beyond one egg per day—positively or negatively.

I recommend exercising caution and keeping it to 2-3 eggs per day for safety.

How to eat 3 eggs a day?

Here are some of our best ideas to help you eat 3 eggs a day:

This quick high protein 3-egg omelette.

My favourite egg recipes for breakfast.

Simplest ever vegetable frittata with 3 eggs in each serving.

Scrambled eggs with cheese (make it with 3 eggs)

Easy scrambled eggs with avocado (throw in an extra egg!)

Egg recipes for lunch (and brunch!)