One large egg contains about 72 calories. That’s for a whole egg, any cooking method that doesn’t add fat. It’s one of the most nutrient-dense foods you can eat for under 100 calories, packing over 6 grams of protein alongside a range of vitamins and minerals.
Calories by Egg Size
Most nutrition labels and recipes reference a “large” egg, which weighs about 50 grams. If you buy a different size, the calorie count shifts roughly in proportion to weight: a medium egg runs around 63 calories, while an extra-large egg is closer to 80. Jumbo eggs can reach about 90 calories each.
Where the Calories Come From
Almost all the fat and most of the calories sit in the yolk. A single large egg yolk has about 55 calories and 4.5 grams of fat, while the white contributes only 17 calories and virtually zero fat. The protein, on the other hand, splits more evenly: 3.6 grams in the white, 2.7 grams in the yolk.
The full macronutrient picture for one large egg looks like this:
- Protein: 6.3 grams
- Total fat: 4.8 grams (1.6 g saturated)
- Carbohydrates: less than 1 gram
- Cholesterol: 186 milligrams
If you’re eating only egg whites to save calories, you’ll cut the total to 17 calories per egg, but you’ll also lose more than half the protein and nearly all of the vitamins.
Cooking Method Changes the Count
Boiling or poaching an egg doesn’t add any calories beyond the egg itself, so you’re still at 72 for a large egg. Frying or scrambling changes the math because of whatever fat goes into the pan. A teaspoon of butter adds about 34 calories, and a teaspoon of olive oil adds roughly 40. Two fried eggs cooked in a tablespoon of butter can easily jump from 144 calories to over 240.
Cooking does affect how well your body uses the protein. Your body absorbs about 40% less protein from a raw egg than from a cooked one, so eating eggs raw (in smoothies, for instance) means you’re not getting the full benefit of those 6 grams of protein.
Nutrients Beyond Calories
Eggs punch well above their calorie weight in several nutrients that many people fall short on. A single large egg delivers around 147 milligrams of choline, a nutrient important for brain function and liver health. The recommended daily intake is 550 mg for men and 425 mg for women, so one egg covers roughly a quarter to a third of the target. Most Americans don’t get enough choline from their diet, and eggs are one of the richest food sources available.
One egg also provides 41 IU of vitamin D (one of relatively few food sources), meaningful amounts of B12, selenium, and vitamin A, plus smaller contributions of iron, zinc, and folate. Nearly all of these micronutrients concentrate in the yolk.
How Eggs Affect Hunger
Calorie for calorie, eggs keep you fuller longer than many typical breakfast foods. In a study comparing equal-calorie breakfasts of eggs on toast, cereal with milk and toast, or a croissant with orange juice, men who ate the egg breakfast reported significantly more satiety and less desire to eat afterward. They also ate less at both lunch and dinner. The egg group consumed about 160 fewer calories at lunch and over 300 fewer at their evening meal compared to the croissant group. That’s a meaningful difference from swapping one meal.
This effect comes largely from the protein content. Protein slows digestion and triggers stronger fullness signals than carbohydrates or fat do, which is why two eggs at breakfast (around 144 calories, 12.6 grams of protein) can leave you more satisfied than a 300-calorie bowl of cereal.
Cholesterol in Eggs
One large egg contains 186 milligrams of cholesterol, all of it in the yolk. For years, dietary guidelines capped cholesterol intake at 300 mg per day, which made eggs a frequent target. That cap was removed in the 2015-2020 Dietary Guidelines for Americans after research showed that dietary cholesterol has a smaller effect on blood cholesterol than previously believed for most people.
The American Heart Association’s current position supports up to one whole egg per day for healthy individuals with normal cholesterol levels. For people already managing high cholesterol or heart disease, the picture is more nuanced, and intake recommendations may differ.
Quick Calorie Reference by Quantity
- 1 large egg: 72 calories
- 2 large eggs: 144 calories
- 3 large eggs: 216 calories
- 1 egg white only: 17 calories
- 1 egg yolk only: 55 calories
These numbers assume no added cooking fat. Add the calories from butter, oil, or cheese separately when tracking your intake.