One large egg contains approximately 70 to 80 calories and 6 to 7 grams of protein. The exact number depends on the egg’s size, the country’s sizing standard and whether oil, butter, milk, cheese or other ingredients are added during cooking.
A plain boiled or poached egg stays close to the calories naturally present in the egg. Fried eggs, scrambled eggs and omelets can contain considerably more because cooking fat and fillings become part of the finished dish. This guide separates the egg from the added ingredients so you can calculate a more realistic total.
Egg Calories: Quick Answer
- 1 large egg: about 70–80 calories and 6–7 g protein
- 2 large eggs: about 140–160 calories and 12–14 g protein
- 1 large boiled egg: about 78 calories
- 1 poached egg: about 70–80 calories when no fat is added
- 1 fried egg: commonly about 90 calories before counting all added oil or butter
- 1 large egg white: about 17 calories and 3.6 g protein
- 1 large egg yolk: about 53–55 calories and 2.4–2.7 g protein
- 100 g whole raw egg: approximately 131–143 calories, depending on the database and sample
For a specific carton or packaged egg product, use its Nutrition Facts label. Label values can differ slightly from generic database averages.
How Many Calories and How Much Protein Are in One Egg?
A conventional US large egg has an edible weight of about 50 grams and provides approximately 72 calories, 6.3 grams of protein, 4.8 grams of fat and less than 1 gram of carbohydrate. Nutrition labels often round this to 70 calories and 6 grams of protein.
A large egg in another country may not represent exactly the same weight. Official UK information, for example, lists about 78 calories and 7.5 grams of protein for a large egg. That does not mean the egg changed nutritionally; the size category contains a different amount of edible egg.
| Nutrient | Approximate amount |
|---|---|
| Calories | ~72 kcal |
| Protein | ~6.3 g |
| Total fat | ~4.8 g |
| Saturated fat | ~1.6 g |
| Carbohydrate | Less than 1 g |
| Fiber | 0 g |
| Cholesterol | ~186 mg |
These are generic reference values. Breed, feed, egg size and laboratory sampling can create small differences. Fortified eggs may also contain altered amounts of selected nutrients such as omega-3 fats or vitamin D.
Egg Calories by Size: Small, Medium, Large, Extra-Large and Jumbo
Egg size is one of the main reasons two websites give different answers. The following table uses common US edible-weight estimates for a plain whole egg without oil, butter or fillings.
| Egg size | Approximate edible weight | Calories | Protein |
|---|---|---|---|
| Small | 38 g | ~54 kcal | ~4.8 g |
| Medium | 44 g | ~63 kcal | ~5.5 g |
| Large | 50 g | ~72 kcal | ~6.3 g |
| Extra-large | 56 g | ~80 kcal | ~7.1 g |
| Jumbo | 63 g | ~90 kcal | ~7.9 g |
Egg sizing systems are not identical worldwide. British Lion Eggs lists averages of approximately 54 calories for a small egg, 66 for medium, 78 for large and 90 for very large. If you are tracking closely, weigh the edible egg or use the carton’s nutrition label instead of relying only on the words “medium” or “large.”
Why Do Some Sources Say a Large Egg Has 70, 72, 74, 78 or 80 Calories?
Several explanations can all be correct:
- Nutrition labels round calorie values.
- Egg size standards differ between countries.
- Some weights include the shell and others use only the edible portion.
- Generic database records represent averages, not every individual egg.
- Cooked records may use a different final weight from raw records.
- Oil, butter, milk and fillings may be included in one calculation but excluded from another.
Calories and Protein in 1, 2, 3, 4, 5 or 6 Eggs
The table below uses 72 calories and 6.3 grams of protein for one US large egg. It represents plain whole eggs before additional cooking ingredients.
| Number of eggs | Approximate calories | Approximate protein |
|---|---|---|
| 1 large egg | ~72 kcal | ~6.3 g |
| 2 large eggs | ~144 kcal | ~12.6 g |
| 3 large eggs | ~216 kcal | ~18.9 g |
| 4 large eggs | ~288 kcal | ~25.2 g |
| 5 large eggs | ~360 kcal | ~31.5 g |
| 6 large eggs | ~432 kcal | ~37.8 g |
Using UK large eggs would produce a higher total because the official average is larger: two would provide approximately 156 calories and 15 grams of protein. This is why the egg size and source should always be stated.
Calories in Boiled, Poached, Fried and Scrambled Eggs
Heat does not create calories. The main change comes from ingredients absorbed or mixed into the egg. Water-based cooking methods, such as boiling and poaching, usually remain closest to the egg’s original calorie value. Frying, scrambling and making an omelet can add fat, dairy, cheese or other fillings.
| Preparation | Typical serving | Approximate calories | What changes the total? |
|---|---|---|---|
| Raw whole egg | 1 US large | ~72 kcal | No added ingredients |
| Hard-boiled egg | 1 large | ~78 kcal | Size and database record; no cooking fat |
| Poached egg | 1 large | ~70–80 kcal | Usually no added fat |
| Fried egg | 1 large | ~90 kcal before all cooking fat is counted | Oil, butter or ghee |
| Scrambled egg | 1 large equivalent | ~90–120+ kcal | Butter, oil, milk, cream or cheese |
| Plain two-egg omelet | 2 large eggs | ~144 kcal before cooking fat | Oil, butter, cheese, meat and fillings |
The slightly higher value shown in a generic boiled-egg record does not mean boiling added energy. Database entries may use different samples, edible weights and rounding rules. If you boil the same egg without adding anything, its total calories remain essentially the calories already present in that egg.
Boiled Egg Calories
One large boiled egg contains approximately 78 calories and around 6 to 7 grams of protein. Two large boiled eggs contain roughly 156 calories and 12 to 15 grams of protein, depending on the sizing standard.
Fried Egg Calories
A generic fried egg is often listed near 90 calories, but the real total depends on cooking fat. One teaspoon of oil adds about 40 calories to the recipe. If all of that oil remains with the egg, a 72-calorie egg becomes approximately 112 calories. If some stays in the pan, the amount actually eaten may be lower.
Scrambled Egg Calories
Scrambled eggs do not have one universal calorie number because recipes vary. Two plain large eggs begin near 144 calories. Add one teaspoon of butter and two tablespoons of whole milk, and the ingredient total becomes approximately 196 calories. Cheese, cream or additional butter can move it well above 250 calories.
Omelet Calories
A plain two-egg omelet starts with approximately 144 calories from the eggs. The final number is the total of the eggs, cooking fat and fillings. A vegetable omelet made with a small amount of oil can be much lower in calories than an omelet containing several ounces of cheese, processed meat and extra butter.
How Oil, Butter, Milk and Cheese Change Egg Calories
For homemade fried eggs, scrambled eggs or omelets, counting the ingredients is more accurate than searching for one generic entry.
| Addition | Amount | Approximate calories added |
|---|---|---|
| Olive or vegetable oil | 1 teaspoon | ~40 kcal |
| Butter | 1 teaspoon | ~34 kcal |
| Ghee | 1 teaspoon | ~45 kcal |
| Whole milk | 1 tablespoon | ~9 kcal |
| Whole milk | 2 tablespoons | ~18 kcal |
| Cheddar cheese | 1 ounce / 28 g | ~113 kcal |
| Chopped onion | 1/4 cup | ~16 kcal |
| Raw spinach | 1/2 cup | ~4 kcal |
Simple Egg-Calorie Formula
Egg calories + cooking fat + milk or cream + cheese + other fillings = estimated recipe calories.
Example: two US large eggs provide about 144 calories. One teaspoon of butter adds about 34, and one ounce of cheddar adds about 113. The complete ingredient estimate is therefore approximately 291 calories. Divide the total only if the finished recipe is shared across more than one serving.
For a detailed recipe calculation, enter the exact ingredient amounts in Foodmanac’s Mix Lab.
Egg White Calories Versus Egg Yolk Calories
The white and yolk have different nutrition profiles. The white provides most of its calories from protein. The yolk contains most of the egg’s fat, cholesterol and many of its vitamins and minerals.
| Egg portion | Calories | Protein | Fat | Cholesterol |
|---|---|---|---|---|
| Whole egg | ~72 kcal | ~6.3 g | ~4.8 g | ~186 mg |
| Egg white | ~17 kcal | ~3.6 g | Trace | 0 mg |
| Egg yolk | ~53–55 kcal | ~2.4–2.7 g | ~4.5 g | ~184 mg |
Removing the yolk lowers calories and removes nearly all of the fat and cholesterol, but it also removes nutrients concentrated in the yolk. A combination such as one whole egg plus two egg whites provides approximately 106 calories and around 13.5 grams of protein before cooking ingredients.
The right choice depends on the complete eating pattern and any medical advice you have received. People managing blood cholesterol or cardiovascular risk should discuss individualized dietary decisions with a qualified healthcare professional rather than treating a general table as a prescription.
Egg Calories and Protein per 100 Grams
Per-100-gram values are useful for comparing foods on the same weight. They are less intuitive for everyday portions because most people count eggs rather than weigh the edible contents.
| Food | Calories | Protein | Fat | Carbohydrate |
|---|---|---|---|---|
| Whole raw egg | ~131–143 kcal | ~12.6 g | ~9–10 g | Less than 1.5 g |
| Raw egg white | ~43–52 kcal | ~10.8–10.9 g | Trace | Less than 1 g |
| Raw egg yolk | ~322–347 kcal | ~16 g | ~27–31 g | ~1–4 g |
The ranges reflect differences between major official datasets, including USDA FoodData Central and official UK egg data. They should not be combined as though one source is wrong. Food sampling, edible weight and analytical methods can create legitimate variation.
Use Foodmanac’s Compare Foods tool to compare egg records with chicken, yogurt, beans or other protein foods on the same 100-gram basis.
Calories in Common Egg Breakfasts
A breakfast containing eggs can range from under 100 calories to more than 700. The egg is often not the largest source of variation; bread, paratha, cheese, meat, sauces and cooking fat can contribute more.
| Meal | Example ingredients | Approximate calories |
|---|---|---|
| Two boiled eggs | 2 large eggs, no additions | ~144–156 kcal |
| Egg and toast | 1 egg, 2 toast slices, optional spread | ~220–350 kcal |
| Two-egg vegetable omelet | 2 eggs, vegetables, 1 tsp oil | ~200–250 kcal |
| Cheese omelet | 2 eggs, 1 oz cheese, 1 tsp butter | ~290 kcal before other fillings |
| Anda bhurji | 2 eggs, onion, tomato and 1 tsp oil | ~210–260 kcal |
| Egg sandwich | Egg, bread, spread and vegetables | ~250–450 kcal |
| Egg with paratha | 1–2 eggs plus one paratha | ~350–650+ kcal |
These are examples, not universal recipe values. A heavily oiled paratha or restaurant omelet may contain substantially more calories. Weighing ingredients and calculating the entire recipe is the reliable approach.
Egg Nutrition Beyond Calories
Calories and protein answer only part of the question. Eggs also provide fat and nutrients such as choline, selenium, riboflavin, vitamin B12 and phosphorus. The exact quantities depend on the egg and the database record.
Are Eggs High in Protein?
One large egg provides about 6 to 7 grams of complete protein. Two large eggs provide approximately 12 to 15 grams. Eggs can contribute to a protein-containing meal, but foods such as chicken breast, tuna, Greek yogurt and some soy foods may provide more protein in a typical serving. Explore additional choices in Foodmanac’s protein-rich foods guide and high-protein snacks comparison.
Do Eggs Contain Carbohydrates or Fiber?
A plain whole egg contains less than 1 gram of carbohydrate and no dietary fiber. Pairing eggs with vegetables, beans, fruit or whole grains can add fiber and carbohydrate to the meal.
How Much Cholesterol Is in an Egg?
One conventional US large egg contains approximately 186 milligrams of cholesterol, almost all in the yolk. The US Food and Drug Administration’s Daily Value used on Nutrition Facts labels is 300 milligrams. A Daily Value is a labeling reference, not a personalized limit. Individual advice may differ based on health history, blood lipids and the overall diet.
Brown Eggs Versus White Eggs
USDA guidance states that the hen’s breed determines shell color and that nutrient levels are not significantly different between white- and brown-shell eggs. Shell color alone therefore does not produce a meaningful calorie difference. Egg size and any nutrient enrichment matter more.
Are Eggs Helpful for Weight Loss or Muscle Gain?
Eggs provide protein for relatively few calories, but no individual food guarantees weight loss or muscle gain. Body-weight change depends on overall energy intake and expenditure, while muscle development also depends on sufficient total protein and appropriate training. Count the entire meal rather than judging the egg alone.
Raw Egg Safety
Raw and undercooked eggs can carry foodborne-illness risk. The US Food and Drug Administration advises keeping eggs refrigerated, cooking them until the yolks are firm and cooking foods containing eggs thoroughly. Use pasteurized eggs or egg products for recipes that will remain raw or lightly cooked.
Young children, pregnant people, older adults and people with weakened immune systems can face a greater risk of severe illness. Follow the food-safety guidance used in your country and seek professional advice for individual medical or dietary concerns.
Frequently Asked Questions About Egg Calories
How many calories are in one egg?
One US large egg contains approximately 72 calories. Nutrition labels often round this to 70. A large egg under another country’s sizing system may contain closer to 78 or 80 calories.
How many calories are in two eggs?
Two US large eggs contain approximately 144 calories and 12.6 grams of protein before oil, butter, milk, cheese or other additions. Two UK large eggs are closer to 156 calories because their average large-egg weight is different.
How many calories are in a boiled egg?
One large hard-boiled egg contains approximately 78 calories and 6 to 7 grams of protein. Egg size is the main source of variation because boiling does not require added fat.
How many calories are in a fried egg?
A generic fried egg is often listed at approximately 90 calories, but the final total depends on absorbed cooking fat. One teaspoon of oil contains about 40 calories, while one teaspoon of butter contains about 34.
How many calories are in scrambled eggs?
Two plain US large eggs begin near 144 calories. Butter, oil, milk, cream or cheese can raise two scrambled eggs to approximately 190–300 calories or more, depending on the recipe.
How many calories are in an egg white?
One large egg white contains approximately 17 calories and 3.6 grams of protein, with trace fat and no cholesterol.
How many calories are in an egg yolk?
One large egg yolk contains approximately 53 to 55 calories and 2.4 to 2.7 grams of protein. It contains most of the egg’s fat, cholesterol and many micronutrients.
How much protein is in one egg?
One US large egg contains approximately 6.3 grams of protein. Medium eggs contain less, while extra-large and jumbo eggs contain more.
Does frying an egg destroy protein?
Normal cooking does not remove most of the egg’s protein. Differences between database entries usually reflect egg size, preparation, final weight or added ingredients rather than protein disappearing from the egg.
Are brown eggs lower in calories than white eggs?
No meaningful calorie difference is caused by shell color. USDA states that shell color is determined by breed and that nutrient levels are not significantly different between brown and white eggs.
Sources and Calculation Method
Values were rounded to make practical comparisons readable. Generic nutrition records do not replace the label on the specific carton or product you use.
- USDA FoodData Central — whole eggs, whites, yolks and cooked egg records.
- Egg Nutrition Center — large-egg calories, protein and white-versus-yolk data.
- British Lion Eggs: official UK egg nutrition information — UK egg sizes and per-100-gram values.
- US Food and Drug Administration: Egg safety — refrigeration, cooking and pasteurized-egg guidance.
- US Food and Drug Administration: Daily Values — current Nutrition Facts labeling reference values.
- USDA FSIS: Brown versus white eggs — shell color and nutrition.
- Foodmanac methodology — source presentation and nutrition-data limitations.
Search Foodmanac’s food nutrition database to find egg records and other foods, or use Compare Foods for a consistent side-by-side comparison.
Last reviewed: September 1, 2026. This article provides general educational nutrition information and is not an individual medical or dietary prescription.