How Many Calories Are in 1 Egg with Cheese? A Complete Guide

November 7, 2025 •

4 min read

An average large egg contains approximately 72 calories, but the calorie count for a breakfast dish significantly increases once cheese is added. Understanding how many calories are in 1 egg with cheese depends heavily on the type and amount of cheese used, as well as the cooking method.

Quick Summary

This guide details the calorie count for one egg with cheese, explaining how various factors like cheese selection, portion size, and cooking oils influence the total. It also provides tips for creating a delicious yet lower-calorie egg and cheese dish.

Key Points

Base Calories: One large egg has about 72 calories, with additional calories coming from cheese and cooking methods.
Cheese Makes the Difference: The type of cheese is a major factor; one ounce of cheddar adds ~115 calories, while part-skim mozzarella adds less.
Cooking Method Impact: Frying in butter or oil can significantly increase total calories, whereas using cooking spray or poaching keeps calories low.
Low-Calorie Swaps: Use egg whites, low-fat cottage cheese, or part-skim mozzarella to reduce the calorie count without sacrificing flavor.
Nutritional Value: The dish offers high protein, calcium, and essential vitamins, making it a filling and nutritious meal option.
Mindful Portions: Controlling the amount of cheese used is an easy way to manage calories and saturated fat intake.

The Basic Calorie Breakdown

To determine the total calories for a single egg with cheese, you must consider the calories from the egg, the cheese, and any added cooking fat. A single large egg contains around 72 calories. The remaining calories depend on your cheese choice and how you cook it. For example, adding just one ounce (about 28 grams) of a common cheese like cheddar can add another 100 to 115 calories. This simple addition can more than double the calorie count of the egg itself.

Factors that Influence the Calorie Count

Cheese Type and Quantity

Not all cheeses are created equal, and their calorie density varies significantly. A high-fat cheese will contribute more calories than a low-fat alternative. Portion size is also critical; a generous sprinkling of cheese can quickly escalate the total calorie count.

Cooking Method

How you cook your egg with cheese is another major determinant of the final calorie total. Cooking with a tablespoon of butter can add an extra 100 calories, while frying in oil can add a similar amount depending on the type and quantity used. Healthier cooking methods, such as using a non-stick pan with a minimal amount of low-calorie cooking spray, can dramatically reduce the added fat and calories. For the absolute lowest calorie preparation, an egg can be poached and then have cheese melted over it, eliminating the need for added cooking fat.

Comparison Table: Calorie Breakdown by Cheese Type

To help visualize the difference, here is a comparison of the approximate calories for one large scrambled egg with different types of cheese. The figures below are for one large egg (~72 calories) scrambled with one ounce (28g) of cheese, using a small amount of cooking spray to keep added fat minimal.


Cheese Type	Calories (per 1 oz)	Total Calories (1 large egg + 1 oz cheese)
Cheddar	~115	~187
Swiss	~108	~180
Mozzarella (part-skim)	~72	~144
Feta	~75	~147
Low-Fat Cottage Cheese	~26 (per 1/4 cup)	~98

Tips for a Lighter Egg and Cheese Dish

If you're watching your calorie intake, you don't have to give up your favorite egg and cheese combination. Here are a few ways to reduce the calorie load:

Choose Lower-Calorie Cheeses: Opt for cheeses like part-skim mozzarella, feta, or low-fat cottage cheese. Cottage cheese is a fantastic option as it adds creaminess and a boost of protein for very few calories.
Control Portion Size: Instead of adding a heaping handful, measure out your cheese. Just half an ounce is enough to add flavor without a significant calorie increase.
Use Egg Whites: For an even more drastic calorie reduction, swap one whole egg for two egg whites. The white of a large egg contains only about 18 calories, compared to the yolk's 55. You'll still get a fluffy, high-protein meal.
Add Vegetables: Bulk up your omelette or scramble with low-calorie vegetables like spinach, mushrooms, onions, and bell peppers. This increases the volume and nutritional value of your meal without piling on calories.
Mind Your Cooking Fat: As noted above, cooking oil can be a hidden source of calories. Use a non-stick pan with cooking spray or, for a no-added-fat option, prepare a poached egg with cheese melted on top.

Beyond Calories: A Look at Nutrition

While calories are a key consideration, the nutritional value of an egg with cheese is also important. Eggs are a powerhouse of nutrition, providing high-quality protein, essential amino acids, choline, selenium, and vitamins D and B12. Cheese adds important nutrients like calcium, protein, and some vitamin D, though the type of cheese determines the fat and sodium content.

List of Health Considerations

Protein: The combination of egg and cheese provides a significant amount of protein, which promotes satiety and can help with weight management.
Saturated Fat and Sodium: Full-fat cheeses are higher in saturated fat and sodium. Moderation is key, and lower-fat options can help manage intake if you have specific health concerns, such as high cholesterol.
Calcium: Cheese is an excellent source of calcium, which is essential for bone health. Combining it with eggs, which contain some vitamin D, can aid in calcium absorption.

Conclusion

In summary, the calorie count for one egg with cheese is not a fixed number but a dynamic figure influenced by your choices. Starting with a base of approximately 72 calories for a large egg, the final total can range from just over 100 calories to well over 250, depending on the type and amount of cheese, plus any added cooking fats. By selecting lower-calorie cheeses, being mindful of portions, and using minimal cooking fat, you can enjoy a flavorful and nutritious meal that aligns with your dietary goals. For further tips on healthy eating, consider resources from authoritative health websites such as Healthline.

Frequently Asked Questions

A single large egg typically contains around 72 calories, with slightly fewer in a medium egg and slightly more in an extra-large egg.

Not necessarily. Adding cheese increases calories, fat, and sodium, but it also adds calcium and protein. The key is moderation and choosing lower-fat cheese options if concerned about saturated fat.

Low-fat cottage cheese, part-skim mozzarella, and feta are excellent low-calorie options that add flavor and creaminess without a high calorie count.

To reduce calories, use a non-stick pan with cooking spray instead of butter or oil, and choose a lower-calorie cheese. You can also mix in vegetables or use a combination of egg whites and one whole egg.

Yes, they can be. The high protein content from the eggs and cheese helps you feel full longer, which can prevent overeating later. Opt for lower-calorie cheese and cooking methods to keep the total count in check.

Adding one tablespoon of butter during cooking will add approximately 100 calories to your egg and cheese dish.

The calorie count is determined by the ingredients (eggs, cheese, cooking fat), not the cooking style. A scramble and an omelette with the exact same ingredients will have virtually the same calories. Cooking method, not shape, is the key factor.