Calories in Eggs: Boiled, Fried, Scrambled, Poached and Omelette
Quick answer: A large egg (about 50 g without shell) is 70–78 kcal, with 6 g of protein and 5 g of fat. Boiled or poached, that is the whole count. Every other method adds cooking fat: a fried egg is 90–110 kcal depending on the oil; scrambled with butter and milk is 100–120 per egg; a two-egg cheese omelette is 280–320. Eggs are one of the cheapest, most complete proteins available and one of the most filling breakfasts per calorie — as long as the fat they are cooked in is counted.
Calories by egg size
Egg sizes vary by country. By edible weight (no shell):
| Size | Weight (no shell) | Calories | Protein | Fat |
|---|---|---|---|---|
| Small | ~38 g | 55 kcal | 4.8 g | 3.7 g |
| Medium | ~44 g | 63 kcal | 5.5 g | 4.3 g |
| Large | ~50 g | 72 kcal | 6.3 g | 5 g |
| Extra large | ~56 g | 80 kcal | 7 g | 5.6 g |
| Jumbo | ~63 g | 90 kcal | 7.9 g | 6.3 g |
Per 100 g, whole raw egg is about 143 kcal, 12.6 g protein, 9.5 g fat, under 1 g carbs.
White vs yolk: the white of a large egg is about 17 kcal and 3.6 g protein, almost no fat. The yolk is about 55 kcal, 2.7 g protein, 4.5 g fat — plus nearly all the vitamins (A, D, B12, choline) and the iron. Egg-white-only omelettes cut calories but throw away most of the nutrition.
Calories by cooking method
| Preparation | Per large egg | What adds the calories |
|---|---|---|
| Boiled (soft or hard) | 72–78 kcal | Nothing |
| Poached | 72–78 kcal | Nothing |
| Fried, non-stick pan, no fat | 75–80 kcal | Nothing |
| Fried, 1 tsp oil | 90–100 kcal | ~20 kcal oil absorbed |
| Fried, 1 tbsp oil or butter | 105–125 kcal | 40–50 kcal fat absorbed |
| Scrambled, no fat, splash of milk | 80–85 kcal | Milk |
| Scrambled, butter and milk | 100–120 kcal | ~10 g butter |
| Scrambled, restaurant style (cream, butter) | 130–160 kcal | Cream and generous butter |
| Baked (shakshuka-style, in sauce) | 90–110 kcal | Sauce oil |
| Microwaved | 75–80 kcal | Nothing |
Omelettes and dishes, per serving:
| Dish | Calories | Protein |
|---|---|---|
| 2-egg plain omelette, 1 tsp butter | 190–210 kcal | 13 g |
| 2-egg omelette with 30 g cheese | 280–320 kcal | 20 g |
| 3-egg omelette with cheese, ham, cooked in butter | 450–520 kcal | 32 g |
| Egg-white omelette (4 whites), 1 tsp oil | 110 kcal | 14 g |
| Eggs Benedict (2 eggs, muffin, ham, hollandaise) | 700–800 kcal | 30 g |
| Spanish tortilla, 1 wedge (potato, onion, oil) | 250–300 kcal | 9 g |
| Frittata, 1 slice with vegetables and cheese | 200–250 kcal | 14 g |
| Japanese tamagoyaki, 3 slices | 130–160 kcal | 8 g |
| Scrambled tofu comparison, 150 g | 140–170 kcal | 15 g |
Why eggs are a good deal
Per 150 kcal (two boiled eggs) you get 12–13 g of complete protein, all essential amino acids, vitamin D, B12, choline, selenium and iron, and one of the highest satiety scores of any breakfast food in controlled comparisons. A two-egg breakfast has repeatedly been shown to reduce food intake at lunch compared with an equal-calorie cereal or bagel breakfast.
For a calorie deficit, three eggs (220 kcal, 19 g protein) is a breakfast that holds most people to lunch. For muscle gain, four eggs plus two whites is 350 kcal and 32 g protein. How much protein per day →
Cholesterol: the short version
A large egg has about 185 mg of dietary cholesterol, nearly all in the yolk. For most healthy adults, dietary cholesterol has a small effect on blood cholesterol — saturated fat and overall diet matter far more — and the major guidelines dropped their egg limits years ago. One to two eggs a day is within the range studied as safe for the general population. People with diabetes or a diagnosed lipid disorder should follow their doctor's guidance, which may be more conservative.
What actually moves the number
Not the egg. The fat.
- Oil in the pan. Eggs absorb a surprising share of what they are fried in. One tablespoon of oil is 120 kcal; a fried egg typically takes up a third to half of it.
- Butter in scrambled eggs. A knob of butter (10 g) is 75 kcal. Restaurant scrambled eggs can use 20–30 g plus cream.
- Cheese. 30 g in an omelette is 110 kcal. It is also where most of the salt comes from.
- What eggs come with. Toast with butter, bacon, hash browns and hollandaise turn a 150 kcal egg breakfast into 800.
Two boiled eggs and two scrambled in a generous restaurant kitchen can differ by 150 kcal for the same two eggs.
How to log eggs accurately
Voice is the natural method: "three eggs scrambled with butter", "two boiled eggs", "cheese omelette". Count and cooking method are the two facts the app needs.
Photo identifies the dish but cannot see the oil in the pan — a fried egg looks the same whether it took 20 or 50 kcal of oil. Add "in a tablespoon of oil" or "dry pan" as a spoken note.
Barcode for cartons gives the per-egg value by size, which is useful for boiled and poached and irrelevant once fat is involved.
CalMePlease logs eggs by count and method from a voice note or a photo, and returns protein and fat alongside calories — for eggs, the protein number is the one worth watching.
FAQ
How many calories are in one egg? A large egg is 70–78 kcal boiled or poached; 90–110 fried in oil; 100–120 scrambled with butter. A medium egg is about 63 kcal plain.
How many calories are in two scrambled eggs? About 170 kcal with no fat, 200–240 with butter and milk, and 260–320 restaurant-style with cream and generous butter.
How many calories are in a boiled egg? 72–78 kcal for a large egg, 63 for a medium. Boiling adds nothing.
How much protein is in an egg? About 6 g in a large egg — 3.6 g in the white, 2.7 g in the yolk.
Are egg whites healthier than whole eggs? Lower in calories and fat, but the yolk contains most of the vitamins, minerals and half the protein. For most people, whole eggs are the better choice; whites are useful for adding protein cheaply.
How many eggs a day is OK? One to two a day is well within what large studies have found safe for healthy adults. People with diabetes or high cholesterol should follow their doctor's advice.
Related: How much protein per day · Eating for energy · Calories in bread by type
CalMePlease logs eggs by count and cooking method from a voice note, with protein and fat per serving. Free on the App Store.
