How Many Calories in an Egg? (All Sizes, All Cooking Methods)

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

How many calories in an egg - all sizes and cooking methods nutrition facts

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One large egg (50g) has 78 calories — 17 calories in the white and 55 in the yolk. It contains 6g of complete protein, 5g of fat, 0.6g of carbs, and zero sugar. Calories vary by cooking method: boiled and poached = 78 cal (no added fat), fried with 1 tsp butter = 100 cal, scrambled with butter = 110 cal/egg. Eggs are one of the most nutrient-dense foods per calorie available.

🔬 Nutrition Facts — Per 1 Large Egg (50g)

Source: USDA FoodData Central · 2026

Calories (kcal)

Protein6g

Carbohydrates0.6g

Fat5g

Fiber0g

Sugar0.6g

Sodium62mg

🥗 Key Ingredients & Nutrients at a Glance

🔥78 kcalCalories

💪6gProtein

🧈5gFat

🍚0.6gCarbs

🍽️27% DVCholine

🍽️22% DVSelenium

💊15% DVVitamin B2

💊6% DVVitamin D

📊 Quick Facts

•1 Large Egg (50g): 78 calories · 6g protein · 5g fat
•Egg white only: 17 calories · 3.6g protein · 0g fat · 0 cholesterol
•Egg yolk only: 55 calories · 2.7g protein · 4.5g fat · 186mg cholesterol
•2 eggs: 156 cal | 3 eggs: 234 cal | 4 eggs: 312 cal
•Boiled/Poached: 78 cal · Fried (1 tsp butter): 100 cal
•Keto? ✅ Yes — 0.6g net carbs | Gluten-free? ✅ Yes
•Protein quality: Biological Value = 97 (highest of any whole food)
•Best source of: Choline 🧠, Vitamin D ☀️, Selenium, B12
•Satiety: Eating eggs for breakfast reduces lunch calories by 270 cal (clinical study)
•1 egg = ~12 minutes of walking to burn off

🚨 Top Problems — Solved

❌ Problem

You eat eggs every morning but aren't losing weight

✅ Solution

Check HOW you cook them. 2 fried eggs in butter with toast = 450+ cal. 2 hard-boiled eggs = 156 cal. Switch to boiled or poached and eliminate the buttered toast — save 250+ cal/day.

❌ Problem

You avoid yolks thinking they're fattening

✅ Solution

Egg yolks contain 55 cal each but also 100% of the egg's Vitamin D, choline, and carotenoids. The fat (4.5g/yolk) is mostly healthy unsaturated fat. Eat whole eggs — the nutrition payoff vastly outweighs the calorie cost.

❌ Problem

Your cholesterol is high and you're told to avoid eggs

✅ Solution

Current evidence (2020 USDA Guidelines) shows dietary cholesterol in eggs doesn't significantly raise LDL for most people. Saturated fat has far more impact on cholesterol. Discuss with your doctor — most healthy people can safely eat 1 egg/day.

❌ Problem

Restaurant omelets destroying your calorie budget

✅ Solution

A restaurant 3-egg omelette with cheese and butter = 500–700 cal. Order: egg white omelette (3 whites) with vegetables = 120–150 cal. Save 400+ calories at one meal.

🥚 Egg Calories by Size & Cooking Method — Complete Chart

Egg Size / Method	Calories	Protein	Fat	Carbs
Small egg (38g)	54 cal	4.8g	3.7g	0.4g
Medium egg (44g)	63 cal	5.5g	4.2g	0.5g
Large egg (50g) ★	78 cal	6g	5g	0.6g
Extra-large (56g)	86 cal	7g	6g	0.7g
Jumbo egg (63g)	90 cal	7.9g	6.7g	0.8g
Egg white (1 large)	17 cal	3.6g	0g	0.2g
Egg yolk (1 large)	55 cal	2.7g	4.5g	0.6g
Hard boiled	78 cal	6g	5g	0.6g
Poached	78 cal	6g	5g	0.6g
Fried (1 tsp oil)	100 cal	6g	7g	0.4g
Scrambled (butter+milk)	110 cal	6g	8g	1.2g
Omelette (no filling)	95 cal	6g	7g	0.4g

🥚 Eggs vs Other Protein Sources — Calorie Comparison

Food	Serving	Calories	Protein	Protein/Cal Ratio
🥚 Whole Egg	1 large	78	6g	⭐⭐⭐⭐⭐ Best
🥚 Egg White	1 large	17	3.6g	⭐⭐⭐⭐⭐ Elite
🍗 Chicken Breast	100g	165	31g	⭐⭐⭐⭐⭐
🐟 Tuna (canned)	100g	116	26g	⭐⭐⭐⭐⭐
🫙 Greek Yogurt 0%	170g	100	17g	⭐⭐⭐⭐
🥛 Whole Milk	240ml	149	8g	⭐⭐⭐
🥜 Peanut Butter	2 tbsp	190	8g	⭐⭐

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❓ Frequently Asked Questions (20)

Click any question to expand the expert answer

How many calories are in one egg?

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One large egg (50g) has 78 calories — 17 cal from the white, 55 cal from the yolk. A medium egg has 63 cal, extra-large has 86 cal, and jumbo has 90 cal.

How many calories in 2 eggs?

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Two large eggs have about 156 calories, 12g protein, 10g fat, and 1.2g carbs. Two eggs is the standard serving for most breakfast dishes.

How many calories in 3 eggs?

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Three large eggs contain about 234 calories, 18g protein, 15g fat, and 1.8g carbs. Ideal for a high-protein breakfast that keeps you full for 4–5 hours.

How many calories in a boiled egg?

How many calories in a fried egg?

How many calories in scrambled eggs?

How many calories in egg whites only?

Are eggs good for weight loss?

How much protein is in one egg?

Is it OK to eat eggs every day?

Are eggs keto-friendly?

How many calories in an omelette?

How many calories in a poached egg?

What vitamins are in eggs?

Are egg yolks bad for you?

How many calories in a deviled egg?

How many calories in an egg salad sandwich?

Do eggs help build muscle?

How many calories in brown vs white eggs?

How many calories in an egg a day for a whole year?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.