When it comes to healthy eating, eggs are often praised for their high protein and versatility. But if you're keeping track of your intake, you might be wondering exactly how many calories are in an egg. Whether you're boiling, frying, or scrambling, egg calories can vary slightly depending on size and preparation.
One of the best things about eggs is their incredible versatility. You can enjoy them for breakfast, toss them into a hearty lunch salad, use them to bulk up a dinner dish, or even add them to quick snacks. Whether boiled, scrambled, poached, or fried, eggs fit effortlessly into almost any meal of the day.
Understanding egg calories is especially important for those on weight loss, muscle gain, or keto diets, where every calorie and nutrient counts. In this quick guide, we’ll break down the calorie count of different types of eggs to help you make informed food choices.
A Quick Glance at Egg Calories
The number of calories in an egg depends on its size and how it's cooked. On average, a medium egg contains about 60 to 65 calories. Here's a quick breakdown:
Small egg (38–44g): 54–58 calories
Medium egg (44–50g): 60–65 calories
Large egg (50–56g): 70–78 calories
Extra-large egg (56–63g): Around 80–85 calories
So, if you're asking, “How many calories in a medium egg?”, the answer is approximately 62 calories, assuming it's boiled or poached without oil or butter.
Calculate Calories in An Egg
Breakdown of Calories: Yolk vs. White
Eggs are made up of two primary components: the egg white and the yolk. These parts differ greatly in their nutritional content.
Egg White (Albumen): Mostly water and protein, very low in fat. A medium egg white has around 15–17 calories and contains over 3 grams of protein.
Egg Yolk: Rich in fat, cholesterol, and nutrients. A medium egg yolk contributes about 45–48 calories.
Cooking Method Matters
The way you cook your egg can change its calorie count:
Boiled or poached eggs: Around 62 calories, with no added fat.
Fried eggs: 90–120 calories, depending on oil or butter used.
Scrambled eggs: Around 90–100 calories per egg if milk or cheese is added.
Nutritional Value Beyond Calories
Eggs are nutrient-dense, meaning they provide a lot of nutrients for relatively few calories. A medium egg offers:
High in Protein: Keeps you fuller for longer, reduces overeating.
Low in Calories: About 60 calories per medium egg, easy to include in diets.
Studies show that eating eggs for breakfast helps reduce calorie intake throughout the day.
Health Benefits of Eating Eggs
Supports Brain Health: Rich in choline for memory and mood.
Good for Eye Health: Contains lutein and zeaxanthin.
Builds & Maintains Muscle: Excellent source of protein.
Supports Heart Health: Contains healthy fats and nutrients.
Strengthens Bones: Natural source of Vitamin D.
Boosts Immunity: Provides selenium and Vitamin B12.
Helps with Weight Management: Keeps you satisfied longer.
Eggs in Your Diet: How Many Are Too Many?
Research shows that most healthy people can safely eat 1–2 eggs per day without increasing heart disease risk. Eggs can be a healthy addition to a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
Practical Tips for Managing Egg Calories
Use non-stick pans or spray oils to cut down fat.
Boil or poach eggs for the lowest calorie option.
Avoid adding heavy cheese or processed meats if watching calories.
Combine eggs with vegetables for a filling, nutrient-rich meal.
Downsides of Eating Eggs
High in Cholesterol: May affect individuals with high LDL cholesterol.
Risk of Salmonella Infection: Avoid raw or undercooked eggs.
Egg Allergies: Common in children but many outgrow them.
Saturated Fat in Yolks: Too much may affect heart health.
Key Takeaways
A medium egg contains about 60–65 calories, but more importantly, eggs pack powerful nutrients. Whether for weight loss, muscle gain, or general health, eggs deserve a place in your diet.
Frequently Asked Questions
Does the calorie count change based on cooking?
Yes. Boiled or poached eggs retain around the same calories as raw eggs, but fried or scrambled eggs can have more calories due to added oil, butter, or milk.
Are egg whites lower in calories?
Yes, usually one egg white contains around 15–17 calories and is very high in protein with virtually no fat.
Is it okay to eat eggs daily if I’m counting calories?
Yes, eggs are nutrient dense and usually low in calories, making them a great option for weight management, but just be mindful of how they’re cooked.
Are eggs good and beneficial for weight loss diets?
Yes, eggs are rich in protein, which increases satiety and helps control appetite, supporting weight loss efforts.
Do eggs have some kind of hidden calories I should worry about?
No, not in their natural form. But when you add oil, cheese, or cook them in butter, egg calories can increase quickly. Poached and boiled eggs are usually the lowest-calorie option.
