One large egg contains about 71 calories and 6.3 grams of protein. That’s for a whole egg, raw or hard-boiled, with no added fat. Since “large” is the standard size sold in most grocery stores and used in most recipes, it’s the number you’ll see on nutrition labels and in calorie-tracking apps.
Calories by Egg Size
Egg sizes are based on weight per dozen, set by the USDA. A large egg weighs about 2 ounces (roughly 50 grams), while a jumbo egg weighs at least 2.5 ounces. The calorie difference between sizes comes down to having more or less egg to eat.
- Small: approximately 54 calories
- Medium: approximately 63 calories
- Large: approximately 71 calories
- Extra-large: approximately 80 calories
- Jumbo: approximately 90 calories
If you’re tracking calories closely, keep the size in mind. Two jumbo eggs have noticeably more calories than two medium eggs, a gap of roughly 50 calories.
Yolk vs. White
Most of an egg’s calories live in the yolk. A single egg white provides only about 17 calories and 3.6 grams of protein. That means the yolk accounts for roughly 54 of the egg’s 71 total calories. The yolk also contains virtually all of the fat, cholesterol, vitamins, and minerals. Egg whites are mostly protein and water, with almost no fat or cholesterol.
If you swap to egg whites only, you cut calories by about 75% per egg but lose more than half the protein and nearly all the micronutrients. For many people, the whole egg is worth those extra calories.
What Makes Eggs Nutritious Beyond Calories
Eggs pack a surprising amount of nutrition into a small calorie package. One large egg delivers about 147 milligrams of choline, a nutrient most people don’t get enough of that supports brain function and liver health. The recommended daily intake of choline is 550 mg for men and 425 mg for women, so a single egg covers roughly a quarter to a third of that goal.
Eggs also provide vitamin D, vitamin B12, selenium, and all nine essential amino acids. The protein in eggs is highly bioavailable, meaning your body absorbs and uses it efficiently. At about 71 calories per egg, few foods deliver this range of nutrients for so little energy.
How Cooking Changes the Calorie Count
A boiled or poached egg stays close to that 71-calorie baseline because you’re not adding any fat. Frying or scrambling, on the other hand, typically adds calories from butter, oil, or milk. The exact increase depends on how much fat you use, but a fried egg cooked in a teaspoon of butter adds roughly 35 extra calories, bringing the total to around 105.
Scrambled eggs tend to be the highest-calorie preparation because recipes often call for both butter in the pan and a splash of milk or cream in the mixture. Two scrambled eggs made with butter and whole milk can easily reach 200 calories or more.
If you’re watching your intake, poaching or boiling keeps things simple. You get the same protein and nutrients without any added fat. For frying, using a nonstick pan with a light spray of oil keeps the calorie bump minimal.
How Eggs Fit Into a Daily Calorie Budget
At 71 calories each, eggs are one of the most calorie-efficient sources of protein available. For context, a tablespoon of peanut butter has about 95 calories with less protein, and a cup of Greek yogurt runs around 130 to 150 calories. Two boiled eggs give you roughly 140 calories and over 12 grams of protein, making them a solid base for breakfast or a snack without taking up a large share of your daily budget.
The protein and fat in eggs also help you feel full longer than the same number of calories from refined carbohydrates like toast or cereal. That satiety effect can make a real difference if you’re trying to manage hunger between meals.