Animal · egg
Whole Egg (boiled)
Whole Egg (boiled) provides 14.1 g of protein per 100 g (14.1 g per typical serving).
14.1gprotein / 100 g
- Per serving
- 14.1 g (2 eggs · 100 g)
- Calories
- 155 kcal / 100 g
- Protein density
- 9.1 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
116%
Excellent quality
Leucine
1.2 g
1.2 g per serving
Digestion
Fast
Best: Post-workout
Limiting amino acid
None (complete protein)
All 9 essential amino acids covered
Nutrition per 100 g
- Protein 14.1 g 35% kcal
- Fat 11 g 62% kcal
- Carbs 1.1 g 3% kcal
| Calories | 155 kcal |
|---|---|
| Leucine | 1,200 mg (8.5% of protein) |
| Lysine | 900 mg |
| Typical serving | 2 eggs (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (2 eggs) = 1.2 g leucine
About 2.1 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Vegetables & whole grainsAlready a complete protein. Pair for fiber and micronutrients.
- Rice, potatoes or quinoaCarbohydrates help refuel after training.
Cost & footprint
- Cost per gram of protein
- $0.044
- Cost for 30 g protein
- ≈ $1.32
- Carbon footprint
- 4.7 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.