Are Eggs High in Kcal? A Comprehensive Look at Calorie Count and Nutrition

December 23, 2025 •

4 min read

One large egg contains only about 72 to 77 kcal, making them a relatively low-calorie food packed with nutrients. This low-energy density, combined with their high protein content, is why eggs are frequently recommended for weight management and satiety.

Quick Summary

A single egg is not high in calories, with the exact number of kcal dependent on its size and how it is cooked. The calorie count increases with added fats, but eggs remain a nutrient-dense food that promotes fullness.

Key Points

Low Calorie Count: A large egg contains approximately 72-77 kcal, making it a low-calorie food choice.
Size Matters: The calorie count varies with size, ranging from around 54 kcal for a small egg to 90 kcal for a jumbo egg.
Cooking Method is Key: Preparation is crucial; boiling or poaching adds no extra calories, while frying in oil or butter increases the calorie and fat content.
High in Protein: Eggs are rich in high-quality protein, which increases satiety and can help with weight management.
Yolk is Nutrient-Dense: While the yolk contains most of the calories and fat, it is also packed with essential vitamins and minerals.
Cholesterol Myth Debunked: Modern research shows that for most people, the cholesterol in eggs does not negatively affect blood cholesterol levels.
Nutrient Powerhouse: Eggs are a rich source of vitamins A, D, and B12, along with important minerals like iron and selenium.

The Calorie Breakdown by Egg Size

The calorie content of an egg is largely determined by its size. A common misconception is that all eggs contain a high number of calories, but this is far from the truth. In fact, a large egg typically contains a modest number of kilocalories, making it a valuable addition to a balanced diet. The USDA and other nutrition databases provide a clear breakdown of how the calorie count scales with the egg's size:

Small egg (38g): Approx. 54 kcal
Medium egg (44g): Approx. 63 kcal
Large egg (50g): Approx. 72 kcal
Extra-large egg (56g): Approx. 80 kcal
Jumbo egg (63g): Approx. 90 kcal

This demonstrates that for a standard portion, such as two large eggs, the calorie intake is still under 150 kcal, which is significantly lower than many other breakfast options.

Egg Whites vs. Yolks: Where are the Kcal?

For those looking to manage their calorie intake more precisely, understanding the division of calories between the egg white and yolk is useful. The majority of an egg's calories and fat reside in the yolk, while the white is almost pure protein and water.

Egg White (from a large egg): Contains only about 17 kcal.
Egg Yolk (from a large egg): Contains approximately 55 kcal.

This distribution is why bodybuilders and those on very-low-fat diets often opt for egg whites only. However, the yolk is a nutritional powerhouse, containing most of the egg's vitamins (A, D, E, K), healthy fats, and minerals like iron and choline. Omitting the yolk means missing out on these essential nutrients.

How Cooking Method Impacts Egg Calories

The way an egg is prepared has the most significant impact on its total calorie count. When cooked without added fat, like boiling or poaching, an egg retains its naturally low calorie content. Adding cooking oil or butter, however, dramatically increases the final number.

Calorie Comparison by Cooking Method (using one large egg)


Cooking Method	Added Ingredients	Approx. Kcal	Notes
Boiled	None	72–77	Preserves natural low-calorie content.
Poached	None	72–77	Similar to boiled, no extra fat needed.
Fried	1 tsp butter	~106–111	Added fat increases calories and fat content.
Scrambled	1 tsp butter, dash of milk	~110–115	Added fat and milk increase total calories.

As the table shows, a simple preparation method like boiling or poaching keeps the meal light, while frying introduces extra calories from the cooking medium. For health-conscious cooking, using a low-calorie spray or water for scrambling can help keep the calorie count low.

Eggs, Satiety, and Weight Management

Rather than being a high-kcal food, eggs are highly satiating, meaning they help you feel full for longer. The high-quality protein in eggs takes longer to digest than carbohydrates, which helps reduce overall calorie intake throughout the day. Studies have shown that a high-protein breakfast, such as eggs, can promote feelings of fullness and reduce subsequent food consumption. This makes eggs a strategic food choice for those aiming to lose or maintain weight. A systematic review published in PMC explored the effects of egg consumption on body weight and composition, concluding that it could be beneficial for weight management, particularly in healthy individuals during a weight loss diet.

Debunking Common Egg Myths

Over the years, eggs have been the subject of various myths and misconceptions. Many of these have been widely debunked by modern nutritional science.

Myth: Eggs are bad for cholesterol and heart health. Fact: For most healthy people, dietary cholesterol from eggs has a minimal impact on blood cholesterol levels. Studies have shown that consuming eggs does not significantly increase the risk of heart disease.
Myth: You should avoid the yolk to reduce calories. Fact: While the yolk contains most of the fat and calories, it also holds the majority of the egg's vitamins, minerals, and beneficial fats like omega-3s. Eating the whole egg provides a more complete nutritional profile.
Myth: You can't eat eggs every day. Fact: For healthy individuals, eating one or two eggs a day is considered perfectly safe and healthy as part of a balanced diet.

Conclusion

So, are eggs high in kcal? The answer is a clear no, especially when prepared with minimal added fats. A single large egg contains a modest number of calories, predominantly in the yolk, while offering an exceptional range of nutrients, including high-quality protein, vitamins, and minerals. The key to keeping eggs a low-kcal option is mindful preparation, such as boiling, poaching, or using non-stick cooking spray for frying. For anyone focused on a healthy diet, eggs are a versatile, affordable, and incredibly nutritious food that can aid in weight management and overall well-being. Ultimately, understanding how cooking methods and portion sizes impact the final meal allows you to enjoy all the nutritional benefits of eggs without worrying about excessive calories.

Note: A 2023 systematic review found that for overall healthy individuals, whole egg consumption had no adverse effect on body composition, but preparation method is key. For more in-depth data, consider exploring the research findings published by the National Institutes of Health.

Frequently Asked Questions

A single large egg (about 50g) contains approximately 72 to 77 calories, or kcal, though this can vary slightly based on the specific reference source.

No, egg whites contain very few calories. For a large egg, the white only has about 17 calories, with the majority of the egg's energy coming from the yolk.

Fried eggs have more calories than boiled eggs. Frying an egg requires adding oil or butter, which increases the total calorie count. A boiled or poached egg contains only its natural calories.

Yes, eggs are beneficial for weight loss. Their high protein content helps promote feelings of fullness, which can lead to eating fewer calories later in the day.

No, the color of an eggshell (white or brown) is determined by the chicken's breed and has no bearing on the egg's nutritional content or calorie count.

For most healthy people, eating eggs every day is not harmful and can be a healthy part of a balanced diet. Concerns about cholesterol have largely been disproven for the general population.

Yes, eggs offer numerous health benefits. They are a complete source of protein, rich in vitamins A, D, and B12, and contain choline which is vital for brain function.

To reduce calories, choose cooking methods that don't require added fats, such as boiling or poaching. If frying, use a non-stick pan with a minimal amount of low-calorie cooking spray or oil.