How Many Grams of Protein Are in an Egg? The Canadian Dietitian Answer
A large Canadian egg contains 6 grams of protein. Here is how that breaks down by size, how it compares to other sources, and how to use it in a day.
Medically reviewed by Marie Leblanc, RD
Registered Dietitian, Montréal QC
Written by UnityLife Admin
Updated April 2026 · Reviewed April 2026
A large Canadian egg has 6 grams of protein — 3.6 g in the white, 2.4 g in the yolk. That’s the short answer. The longer answer is where eggs fit in a balanced-protein day, and why the yolk is more interesting than the white.
Protein by egg size (Canada Grades)
Medium: 5 g protein.
Large: 6 g protein.
Extra Large: 7 g protein.
Jumbo: 8 g protein.
Most Canadian recipes assume a large egg unless specified.
White vs yolk — split the difference
Egg white is pure protein (3.6 g) plus a small amount of riboflavin. It has no fat, no cholesterol and no colour compounds.
Egg yolk is where the fat (5 g), choline (~150 mg), vitamin D, A, B12 and lutein live. If you ditch the yolk, you ditch most of the micronutrient value.
Unless you’re on a strict calorie-controlled plan, eat the whole egg.
How egg protein compares to other sources
One large egg: 6 g protein, 72 calories.
¾ cup plain Greek yogurt: 17 g protein, 90 calories.
100 g cooked chicken breast: 31 g protein, 165 calories.
¼ cup roasted chickpeas: 8 g protein, 90 calories.
Eggs are protein-dense by calorie, but you need two to three to hit a snack-sized protein target.
Practical egg combinations for 20+ g protein
3 eggs scrambled with ½ cup cottage cheese: 28 g protein.
2 eggs + 2 slices of nitrate-free ham on sourdough: 24 g protein.
2 eggs + ½ cup Greek yogurt on the side: 20 g protein.
1 egg + ½ cup black beans + whole-grain tortilla: 20 g protein.
Buying eggs in Canada
All eggs sold in Canadian grocery stores are graded by Canada Grade A, AA or B. A is the standard consumer grade.
Free-run, free-range and organic differ in hen-housing, not much in protein content. Omega-3 enriched eggs have meaningfully more omega-3 from hens fed flax — worth the premium if your diet is low in fish.
The bottom line
Eggs are a nearly perfect packaged-protein food. Eat the whole egg, and pair two or three of them with yogurt, cottage cheese or beans to cross 20 g of protein in one meal.
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The bottom line
Eggs are a nearly perfect packaged-protein food. Eat the whole egg, and pair two or three of them with yogurt, cottage cheese or beans to cross 20 g of protein in one meal.
Frequently asked questions
6 g of protein.
Sources & further reading
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