By Dr. Lisa Valente · Published March 23, 2025 · 6 min read
Knowing how many calories in an egg comes down to three variables: cooking method, egg size, and whether you eat the whole egg or just the white. A large egg delivers 72 calories when raw or poached, 78 calories hard-boiled, and up to 101 calories when scrambled with butter and milk. Here is the complete breakdown so you always know exactly what you are eating.
Calories in an Egg by Cooking Method
Cooking method is the biggest calorie driver because frying and scrambling involve added fat. Boiling and poaching add nothing — what you cook is what you get. All figures below are for one large egg, based on USDA FoodData Central data.
| Cooking Method | Calories (1 Large Egg) | Protein | Total Fat |
|---|---|---|---|
| Raw | 72 kcal | 6.3 g | 4.8 g |
| Poached | 72 kcal | 6.3 g | 4.8 g |
| Soft-boiled | 78 kcal | 6.3 g | 5.3 g |
| Hard-boiled | 78 kcal | 6.3 g | 5.3 g |
| Fried (small amount of oil) | 92 kcal | 6.3 g | 7.0 g |
| Scrambled (with fat and milk) | 101 kcal | 6.8 g | 7.5 g |
The gap between a boiled egg (78 kcal) and a scrambled egg (101 kcal) is about 23 calories — modest in isolation, but meaningful across multiple eggs over a week. Cooking in a non-stick pan with a light spray instead of butter brings a fried egg closer to 85 calories.
If you track multiple egg-based meals and want an accurate total without manual lookup, Caloria estimates calories and macros from a single photo of your plate.
Calories by Egg Size
The USDA classifies eggs into five sizes based on minimum net weight per dozen. A large egg (50 g) is the standard reference size used on US nutrition labels. All figures below are for plain eggs with no added fat.
| Egg Size | Approx. Weight | Calories (raw) |
|---|---|---|
| Small | 38 g | 54 kcal |
| Medium | 44 g | 63 kcal |
| Large | 50 g | 72 kcal |
| Extra-Large | 56 g | 80 kcal |
| Jumbo | 63 g | 90 kcal |
The calorie difference between a small egg and a jumbo egg is 36 calories — nearly half an egg's worth of energy. If your recipe calls for "large eggs" and you reach for jumbos, the calorie count shifts accordingly.
Egg White vs. Egg Yolk
Removing the yolk cuts the calorie count dramatically. The yolk holds 55 calories — roughly 76% of the whole egg's total — along with all the fat, all the cholesterol, and virtually all the fat-soluble vitamins.
| Part | Calories | Protein | Fat | Key Nutrients |
|---|---|---|---|---|
| Whole egg (large) | 72 kcal | 6.3 g | 4.8 g | Complete nutrition |
| Egg white only | 17 kcal | 3.6 g | 0.1 g | High-quality protein, B2 |
| Egg yolk only | 55 kcal | 2.7 g | 4.5 g | Vitamin D, A, choline, lutein |
ℹ️ Why the Yolk Matters
The yolk contains all of the egg's vitamin D, vitamin A, and choline — roughly 147 mg per egg, about 27% of your daily value. It is also the only source of lutein and zeaxanthin, antioxidants that support eye health. Dropping the yolk saves calories but removes most of the egg's micronutrient value.
Full Nutritional Profile of a Large Egg
One large egg (50 g) packs a remarkable nutritional profile into under 80 calories. Data from USDA FoodData Central:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 72–78 kcal | — |
| Protein | 6.3 g | 13% |
| Total Fat | 4.8–5.3 g | 6–7% |
| Saturated Fat | 1.6 g | 8% |
| Carbohydrates | 0.4–0.6 g | 0% |
| Cholesterol | 186–212 mg | 62–71% |
| Choline | 147 mg | 27% |
| Vitamin D | 1.1 mcg | 6% |
| Vitamin B12 | 0.56 mcg | 23% |
| Selenium | 15 mcg | 27% |
| Riboflavin (B2) | 0.26 mg | 20% |
Eggs are one of the few natural food sources of vitamin D and one of the richest dietary sources of choline — a nutrient most people under-consume that supports brain function and liver health.
Are Eggs Good for Weight Loss?
Yes, and the science backs it up. A 2023 peer-reviewed review published in Nutrients concluded that whole egg consumption within calorie-controlled diets improves BMI and body composition for most healthy adults.
Three reasons eggs are particularly effective for fat loss:
- High protein-to-calorie ratio. With 6.3 g of complete protein per 78-calorie egg, eggs rival most lean proteins for satiety per calorie. All nine essential amino acids are present. For context on your total protein needs, read our daily protein requirements guide.
- Appetite suppression. Egg protein reduces ghrelin (the hunger hormone) while boosting satiety hormones like peptide YY (PYY) and GLP-1, so you naturally eat less at the next meal.
- Low carbohydrate content. With less than 1 g of carbs per egg, eggs integrate easily into low-carb and ketogenic patterns. To understand how your total calorie intake drives results, see our guide on calories and weight loss.
⚠️ A Note on Cholesterol
A large egg contains about 186 mg of dietary cholesterol — all in the yolk. For most healthy adults, this has minimal impact on blood cholesterol levels. The 2023 Nutrients review found that 7–14 eggs per week is safe for most people. If you have cardiovascular disease or familial hypercholesterolemia, consult your doctor before increasing intake.
For a structured way to use eggs as part of a fat-loss plan, see our egg diet for weight loss guide. For daily calorie targets, read our guide on how many calories you should eat.
Frequently Asked Questions
How many calories are in a hard-boiled egg?
One large hard-boiled egg contains 78 calories, 6.3 g of protein, 5.3 g of fat, and less than 1 g of carbohydrates. Because no fat is added during boiling, hard-boiled eggs are among the cleanest, lowest-calorie preparations.
Do fried eggs have more calories than boiled eggs?
Yes. A fried egg cooked with a small amount of oil or butter contains approximately 92 calories per large egg — about 14 calories more than a hard-boiled egg. Using generous butter or oil can push that to 120 calories or more. A non-stick pan with cooking spray is the lowest-calorie fried-egg method, at roughly 85 calories.
How many calories are in an egg white?
One large egg white contains 17 calories and 3.6 g of protein, with virtually no fat or carbs. That makes egg whites one of the highest protein-to-calorie foods available. The trade-off: you lose all the fat-soluble vitamins and choline that sit in the yolk.
How many calories are in 2 eggs?
Two large hard-boiled eggs contain roughly 156 calories and 12.6 g of complete protein. Two fried eggs (with a little oil) come to approximately 184 calories. Two scrambled eggs with butter and milk land around 202 calories.
Start Tracking Your Eggs
Knowing that a hard-boiled egg has 78 calories is useful — knowing how it fits into your full day is what drives results. Caloria makes it effortless: snap a photo of your breakfast and get an instant calorie and macro breakdown, no manual searching required.
This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making significant dietary changes.