The Definitive Guide To Calories in an Egg: A Complete Nutritional BreakdownÂ
Last Updated: June 28, 2025
Let’s talk about the egg. It’s a breakfast hero, a baker’s secret weapon, and a nutritional powerhouse all wrapped up in a neat little shell. But let’s be honest, when you’re watching what you eat, the first question that pops into your head is: how many calories are in an egg?
You came here for a number, and you’ll get it. But sticking to just one number does the humble egg a huge disservice. Think of this guide as your complete roadmap to the egg. We’re going to crack open the real story behind the calorie count, show you how different cooking methods can completely change the numbers, and uncover the rich nutritional treasures hiding in the yolk and white.
By the time you’re done here, you won’t just see a calorie count. you’ll see a smart, strategic tool for your health, fitness, and weight goals.
How Many Calories Are in an Egg, Really?
Alright, let’s get straight to it. A standard large egg has about 72 calories. But that’s not the whole story. The calorie count slides up or down depending on the egg’s size. Think of it as a starting point. Most of those calories, by the way, are packed into the rich, golden yolk.
Now, let’s get a bit more granular so you know exactly what you’re working with.
Calorie Count by Egg Size: A Detailed Chart
The USDA lays it all out for us, so there’s no guesswork. Here’s how the numbers stack up based on standard sizes you see at the store:
This chart is your best friend for accurate calorie tracking.
Egg White vs. Egg Yolk: Where the Action Is
An egg is a tale of two cities: the white and the yolk. They couldn’t be more different in what they offer.
The Egg White: Picture the egg white as pure, lean protein. That’s basically what it is. The white from a large egg has only about 17 calories and is practically fat-free. It’s mostly water, with a healthy dose of high-quality protein.
The Egg Yolk: The yolk is the vibrant, nutrient-packed core. This is where most of the calories live—around 55 calories in a large egg. But it’s also loaded with all the egg’s healthy fats, vitamins A, D, E, K, and a critical nutrient you’ll hear more about: choline.
So, you’ve got a low-calorie protein source in the white and a nutrient-and-energy provider in the yolk. Together, they’re a perfect team.
How Cooking Changes the Calorie Game
Here’s where you take control. An egg on its own is one thing, but how you cook it can seriously change the final calorie count.
Hard-Boiled or Poached: Cooking an egg in water is the purest way to go. A large hard-boiled or poached egg stays right around 72 calories. No oils, no butter, no extra calories. It’s a clean and simple choice.
Fried: This is where things get interesting. The egg itself is still 72 calories, but frying it in a teaspoon of butter adds another 34 calories, bumping the total to 106 calories. If you prefer olive oil, a teaspoon adds about 40 calories, taking you to 112 calories. Using a light cooking spray is a great way to keep the added calories to a minimum.
Scrambled: If you scramble a large egg in a good non-stick pan without adding anything, it’s still about 72 calories. But who does that? A splash of whole milk will add about 9 calories, while a bit of cream can add 50 or more. Two large eggs scrambled with milk and a little butter can easily top 200 calories.
If you want to get precise about your specific recipes, using a good calorie calculator can help you account for every last drop of oil or milk.
It’s What’s Inside That Counts: The Egg’s Powerful Nutrition
To just focus on calories is to miss the point of the egg entirely. It’s one of the most nutrient-dense foods on the planet, and frankly, it’s a game-changer for your health.
A Protein Powerhouse
One large egg delivers around 6 grams of complete protein. Complete means it has all nine essential amino acids your body needs to build and repair muscle. Your body absorbs and uses egg protein incredibly efficiently, making it a gold standard for fitness and recovery.
Vitamins and Minerals Galore
The yolk isn’t just fat and calories; it’s a treasure chest of crucial nutrients:
Choline: Ever heard of it? It’s incredibly important for brain health, memory, and liver function. A single egg has a big dose of it, and most people just don’t get enough. For a deep dive into its benefits, the National Institutes of Health has a great fact sheet on Choline.
Vitamin D: Nicknamed the “sunshine vitamin,” it’s vital for bone health and your immune system. Eggs are one of the few foods that naturally contain it.
Vitamin B12: Absolutely essential for nerve function and creating healthy red blood cells.
Selenium: A powerful antioxidant mineral that helps protect your body from cellular damage.
Let’s Settle This: The Truth About Eggs and Cholesterol in 2025
For years, doctors warned everyone away from egg yolks because of their cholesterol content. Well, the science has moved on. We now know that for most people, the cholesterol you eat has very little effect on the cholesterol levels in your blood.
It turns out that saturated and trans fats are the real drivers of “bad” LDL cholesterol. A large egg has less than 2 grams of saturated fat. This isn’t just an opinion; it’s a conclusion backed by major health organizations. In fact, the American Heart Association now states that one egg per day can be part of a heart-healthy diet for most healthy adults.
Using Eggs to Crush Your Health Goals
Once you understand what’s in an egg, you can use it as a strategic tool.
Want to lose weight? Eggs are your friend.
Seriously. The high protein content in eggs is fantastic for weight management.
They Keep You Full: An egg breakfast can crush cravings and help you eat less for the rest of the day. It’s the ultimate satiety hack.
They Boost Your Metabolism: Your body burns more calories digesting protein than it does digesting carbs or fat. It’s a small but meaningful metabolic advantage.
Building Muscle? Make Eggs a Staple.
For anyone hitting the gym, eggs are non-negotiable. The high-quality protein provides the exact building blocks your muscles need to repair and grow stronger after a workout.
Eggs are Brain Food.
That choline we mentioned? It’s critical for brain development and helps keep your memory sharp as you age. It’s literally food for thought.
Frequently Asked Questions
How many calories are in 2 large eggs? Two large eggs, boiled or poached, have about 144 calories. If you scramble them with a bit of butter and milk, you’re likely looking at 200-220 calories, depending on how much you add.
Are the calories in eggs good or bad? They’re definitely good! The calories in an egg come with a huge bonus of high-quality protein, essential vitamins, and brain-boosting minerals. They deliver a ton of nutritional bang for your caloric buck.
Is it healthy to eat eggs every single day? For most healthy people, absolutely. Eating 1-2 eggs per day is considered perfectly safe and highly beneficial. If you have specific health conditions like diabetes, it’s always smart to chat with your doctor, but the old limits have been largely dismissed.
Does frying an egg really double the calories? It doesn’t quite double them, but it can get close depending on how much oil you use. A large egg is about 72 calories. Frying it in a tablespoon of oil (which is a lot) adds another 120 calories. A light hand with the oil or using a spray makes a huge difference.
What has more calories, the white or the yolk? The yolk, by a long shot. In a large egg, the yolk contains around 55 calories, while the white has only about 17. But remember, the yolk also has all the amazing vitamins and healthy fats. Don’t throw it out!
