How Many Calories Are in 2 Eggs? The Ultimate Guide

December 10, 2025 •

3 min read

The calorie count for 2 eggs varies, but a standard serving of two large eggs provides roughly 144-148 calories. The preparation method is a key factor.

Quick Summary

Calorie content in two eggs changes based on their size and how they are cooked. Boiled or poached eggs have fewer calories; adding fats increases the total.

Key Points

Size & Cooking Matter: Calorie count depends on egg size and added fats during preparation.
Plain Eggs are Low Calorie: Two boiled or poached large eggs have around 144-155 calories.
Added Fats Increase Calories: Frying or scrambling with fat can push calories above 200 per serving.
Choose Healthy Cooking: Poach or boil eggs; use non-stick pans with minimal spray for lower calories.
Yolks Are Nutrient-Rich: Yolks have most vitamins, minerals, and fats; whites offer low-calorie protein.
Eggs Offer Many Nutrients: Eggs have protein, choline, and antioxidants for overall health.

Understanding the Calories in Two Eggs

The calorie content of two eggs is primarily determined by egg size and cooking method. The yolk contains most of the fat and calories, while the white is mainly protein.

Here's a breakdown for two raw eggs:

Two Small Eggs: About 108 calories (54 calories each).
Two Medium Eggs: Around 132 calories (66 calories each).
Two Large Eggs: Approximately 144-148 calories (72-74 calories each).
Two Extra-Large Eggs: Approximately 160 calories (80 calories each).
Two Jumbo Eggs: Roughly 180 calories (90 calories each).

Cooking Methods and Calorie Impact

Cooking method significantly influences the calorie count, mainly due to added fats like oil or butter.

Boiled Eggs: The leanest method, with two large eggs containing about 144-155 calories.
Poached Eggs: Similar to boiling, poaching keeps calories low, with two large eggs at about 144 calories.
Scrambled Eggs: Variable, two large scrambled eggs with milk and butter range from 200 to 245+ calories. Simple versions without added fat are closer to the base count.
Fried Eggs: Frying adds extra calories. Two large fried eggs can range from 170 calories (with minimal oil) to over 250 calories (with generous fat).

Calorie Comparison Chart for Different Egg Preparations


Egg Preparation	Typical Calorie Range (per 2 large eggs)	Key Ingredients Increasing Calories
Boiled / Poached	144 - 155 calories	None
Scrambled	180 - 245+ calories	Butter, oil, milk, cheese
Fried	170 - 250+ calories	Oil, butter
Plain Omelette	180 - 250+ calories	Extra fats, cheese, meat

Tips for Reducing Calories in Egg Dishes

Eggs are a great protein source. Here are some tips to keep the calories down:

Choose Poaching or Boiling: These methods avoid added fats, keeping calories lower.
Use a Non-Stick Pan: This allows for minimal cooking spray or a teaspoon of olive oil instead of butter for fried or scrambled eggs.
Opt for Egg Whites: Egg whites boost protein with fewer calories. Two large egg whites have only about 34 calories.
Add Vegetables: Include low-calorie vegetables in omelettes or scrambles for added nutrients and satiety.
Flavor with Herbs and Spices: Use herbs, spices, and hot sauce instead of high-calorie sauces or cheese.

Beyond Calories: Nutritional Benefits

Eggs are rich in nutrients, often called 'nature's multivitamin'. Two eggs provide essential nutrients.

Eggs are a great source of:

Vitamins: Including B12, crucial for nerve function; Vitamin D for bone health; and Vitamins A, E, and B5.
Minerals: Such as selenium, an antioxidant, and significant amounts of phosphorus, iron, and zinc.
Choline: A significant portion of the daily requirement is provided by a single large egg, important for brain development and cellular function.
Antioxidants: Lutein and zeaxanthin in the yolk are vital for eye health.

Addressing Cholesterol Concerns

Recent research suggests dietary cholesterol has a minor impact on blood cholesterol levels for most people. A healthy adult can eat one egg daily as part of a balanced diet without increasing heart disease risk.

Conclusion

The calories in 2 eggs vary based on size and cooking method, but a plain serving is a nutritious option. Boiled or poached eggs are ideal for calorie control. Eggs offer essential vitamins, minerals, and high-quality protein, making them a great part of a healthy diet.

Frequently Asked Questions

Two large hard-boiled eggs have approximately 144-155 calories without added fats.

Two large fried eggs can range from 170 to over 250 calories, depending on the fat used for cooking.

Boiling and poaching are the healthiest methods, avoiding added fat and preserving the egg's nutrients.

One egg white has about 17 calories, while the yolk has around 55 calories. Using egg whites reduces calories.

Yes, eggs are good for weight loss. They are high in protein and can promote feelings of fullness, potentially reducing overall calorie intake.

For most people, dietary cholesterol from eggs has a minimal effect on blood cholesterol levels.

Use a non-stick pan, minimal cooking spray, add water or milk, and include vegetables for healthier scrambled eggs.