How Many Calories in an Egg? Raw, Boiled and Fried
How many calories in an egg? A large one has about 72 kcal and 6.3 g of protein. See calories by size, boiled or fried, and white versus yolk.
Greg, Cal Clark team7 min read
How many calories in an egg? A US large egg (50 g without the shell) has about 72 kcal and 6.3 g of protein, according to USDA FoodData Central. Boiling and poaching add no fat, and frying or scrambling adds the fat you cook it in. Below are the calories in an egg by size and cooking method, how they split between the white and the yolk, and what two or three eggs add up to.
Key takeaways
- One US large egg is about 72 kcal raw, 78 kcal hard-boiled and 90 kcal fried.
- About three quarters of the calories are in the yolk.
- Boiling and poaching add no fat. Oil or butter in the pan does, about 40 kcal per teaspoon of oil.
- Two large boiled eggs are about 155 kcal and 12.6 g of protein.
Quick answer: calories in one egg
One US large egg (50 g without the shell) is about 72 kcal raw, 72 kcal poached, 78 kcal hard-boiled and 90 kcal fried. A small egg is about 54 kcal and a jumbo egg about 90 kcal. Cooked eggs differ mostly because of the fat added in the pan. USDA also lists hard-boiled egg a few kcal above raw.
Calories in an egg by size
Calories follow weight. The numbers below multiply the USDA value for whole raw egg, 143 kcal and 12.56 g of protein per 100 g, by the USDA weight of each size without the shell.
| Egg size (US) | Weight | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Small | 38 g | 54 | 4.8 |
| Medium | 44 g | 63 | 5.5 |
| Large | 50 g | 72 | 6.3 |
| Extra large | 56 g | 80 | 7.0 |
| Jumbo | 63 g | 90 | 7.9 |
The table uses US size names, with the weight of the edible part (a large egg is 50 g without the shell). In the EU, eggs are sold by weight class in the shell: S under 53 g, M 53 to under 63 g, L 63 to under 73 g and XL 73 g or more, so an EU M or L egg can have a little more than the table's large figure. The UK Egg Info lists a large egg (68 g) at 78 kcal and a medium egg (58 g) at 66 kcal. Both sources land between 70 and 80 kcal for a large egg, so treat the carton size as a rough guide and weigh the egg if you want an exact number.
Calories in a boiled egg
A large hard-boiled egg is about 78 kcal, 6.3 g of protein and 5.3 g of fat. That is 155 kcal per 100 g times 50 g. USDA lists boiled egg at 155 kcal per 100 g against 143 for raw egg. Cooking drives off a little water, so 100 g of boiled egg holds slightly more calories than 100 g of raw. A poached egg is about 72 kcal, since USDA lists 143 kcal per 100 g and nothing is added. Boiling and poaching are the lowest calorie ways to cook an egg, because they add no oil or butter.
Calories in a fried egg, scrambled eggs and an omelet
| One large egg, cooked | Weight | Calories (kcal) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Raw | 50 g | 72 | 6.3 | 4.8 |
| Poached | 50 g | 72 | 6.3 | 4.7 |
| Hard-boiled | 50 g | 78 | 6.3 | 5.3 |
| Fried | 46 g | 90 | 6.3 | 6.8 |
| Omelet | 61 g | 94 | 6.4 | 7.1 |
The extra calories are fat from the pan. One tablespoon of olive oil is about 120 kcal, so a teaspoon is about 40 kcal. Scrambled eggs depend on how much butter and milk go in, so no single figure fits them. The British Egg Information Service, an industry body, puts two large eggs scrambled in a pan with a dash of milk and a small knob of butter at 200 to 245 kcal, which is 100 to 120 kcal per egg. The same two eggs scrambled in the microwave with only a dash of milk come to about 170 kcal.
How many calories are in the white and the yolk?
A large egg white (33 g) is about 17 kcal and 3.6 g of protein. A large yolk (17 g) is about 55 kcal, 2.7 g of protein and 4.5 g of fat. That is from egg white at 52 kcal per 100 g and egg yolk at 322 kcal per 100 g. About three quarters of an egg's calories are in the yolk, and a bit more than half of its protein is in the white. Three egg whites are about 52 kcal and 11 g of protein.
How many calories in 2 eggs and 3 eggs?
| Eggs (large) | Calories (kcal) | Protein (g) |
|---|---|---|
| 2 raw or poached | 143 | 12.6 |
| 2 hard-boiled | 155 | 12.6 |
| 2 fried | 180 | 12.5 |
| 3 hard-boiled | 233 | 18.9 |
| 3 fried | 270 | 18.8 |
Toast, butter or cheese on the side count on top of these.
How much protein and how many carbs in an egg?
A large egg has about 6.3 g of protein and 0.4 g of carbohydrate. Two large eggs give about 12.6 g of protein. How much you need is in how much protein per day, and eggs next to other options are in high protein breakfast ideas.
A worked example: three eggs, two ways
Three large eggs are 150 g and 215 kcal raw. Hard-boiled they are about 233 kcal and 19 g of protein. Scrambled in a pan with 1 tablespoon of olive oil they are about 335 kcal and about the same 19 g of protein, because the oil adds about 120 kcal. On a 1,800 kcal day the boiled eggs are 13% of your calories. The oiled pan makes it 19%. If you are working from a calorie target, log the oil carefully.
To log it, weigh or count the eggs and add the oil or butter as its own item. In Cal Clark each ingredient has its own numbers, so the eggs and the oil sit on separate lines and you can change the grams of either. It is coming soon to iOS and Android: join the waitlist.
Where this does not work
- Eggs vary. Size grade and brand shift the numbers by a few kcal. Use the carton label when it lists nutrition.
- Cooking fat is the usual miss. If you log "2 eggs" and fry them in butter, you log too little. Oil and butter are also where photo calorie estimates miss most.
- Fillings change the total. An omelet with cheese or ham is not the USDA omelet figure above.
- Egg allergy, pregnancy, breastfeeding, under 18, a history of eating disorders or a medical condition that changes your diet: talk to a doctor or registered dietitian before changing what you eat or tracking it.
Frequently asked questions
How many calories are in a boiled egg?
A large hard-boiled egg is about 78 kcal. A medium one is about 68 kcal, from 44 g at 155 kcal per 100 g. Boiling adds no fat.
How many calories are in a fried egg?
About 90 kcal for a large egg in the USDA entry for fried egg. The USDA figure already includes some cooking fat, and more oil or butter adds about 40 kcal per teaspoon of oil.
How many calories are in an egg white?
About 17 kcal for the white of a large egg, with 3.6 g of protein.
How many calories are in 2 scrambled eggs?
Roughly 170 to 245 kcal, depending on milk and butter, according to the British Egg Information Service. Weigh the butter or oil to know where yours falls.
How many eggs can I fit in a calorie deficit?
As many as your target allows. Three boiled eggs are about 233 kcal, so they fit most targets. See how a calorie deficit works for setting the target.
Bottom line
A large egg is about 72 kcal raw and 78 kcal boiled, and cooking fat is the main thing that changes it. Log the oil or butter as its own item and the eggs are easy to track. You can log without a scale: see counting calories without a scale.
Read more
Sources
- U.S. Department of Agriculture. FoodData Central: whole egg, raw, hard-boiled, poached, fried, omelet, egg white, egg yolk, olive oil. SR Legacy values per 100 g, multiplied by the USDA weight of each size.
- British Egg Information Service. Calories in an egg.
This article is general information, not medical advice. Talk to a doctor or a registered dietitian before you make big changes to your diet.
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