How Much Protein Is in Large eggs — and What It Costs in Ireland

Large eggs at a glance

There's around 12.5g of protein per 100g of large eggs (per 100g edible egg (~2 large eggs)), so a typical 100g serving gives you roughly 12.5g. At its cheapest that works out at 20.0g of protein per euro (Aldi), which makes large eggs the #10 best-value of the 12 staples we track across Irish supermarkets. See the full protein-per-euro ranking.

Full nutrition, per 100 calories

Large eggs carries roughly 143 kcal per 100g (about 143 kcal in a 100g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how large eggs stacks up per 100 calories:

The higher the protein figure here, the more filling large eggs is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.

Source values per 100g: 143 kcal · 12.5g protein · 0.8g carbs · 9.5g fat. Standard reference nutrition figures for large eggs (per 100g edible egg (~2 large eggs)).

Price across Irish supermarkets

Prices checked Jul 2026, RoI. Prices are indicative own-brand figures and vary by store, pack size and season — a starting point, not a live quote.

How much to hit your protein target

At 12.5g of protein per 100g serving, hitting a 150g daily protein target from large eggs alone would take about 12.0 servings (roughly €7.51 at Aldi prices). In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.

2 cheap high-protein recipe ideas

• Six-egg veggie omelette with spinach and a heel of cheese for around 40g protein under €1.
• Hard-boil a tray on Sunday for grab-and-go snacks at about 7g protein each.

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