How many calories are in one egg for breakfast?

November 6, 2025 •

4 min read

Did you know one large egg contains approximately 72 calories? Discover how many calories are in one egg for breakfast and how your cooking method can significantly change the nutritional value.

Quick Summary

The calorie count for a single egg varies mainly based on its size and preparation method. Poaching or boiling keeps the calorie count low, whereas adding fats like butter or oil for frying and scrambling increases the overall calorie content.

Key Points

Size Matters: A large egg contains approximately 72 calories, but this number changes with egg size, with jumbo eggs having around 90 calories and small eggs closer to 54.
Cooking Method Affects Calories: Poaching and boiling eggs results in the lowest calorie count, while frying and scrambling with added fats like butter or oil significantly increases the total calories.
Egg Whites Are Lower in Calories: Eating only the egg white removes the majority of fat and cholesterol, resulting in a much lower calorie count (~18 calories from a large egg white) but also fewer micronutrients.
Yolk is Nutrient-Dense: The egg yolk contains most of the egg's vitamins, minerals, and half of its protein, making the whole egg a more nutritionally complete choice.
Healthy Additions: To create a low-calorie, nutrient-rich breakfast, add vegetables and use healthy fats minimally rather than relying on butter or heavy creams.

The Nutritional Profile of a Single Egg

Eggs are a popular breakfast staple worldwide, cherished for their high-quality protein and rich vitamin and mineral content. They provide essential nutrients such as choline, selenium, vitamin B12, and vitamin D. One large egg typically contains less than one gram of carbohydrates, making them an excellent choice for low-carb diets. A single large egg offers approximately 6 grams of protein and 5 grams of fat, with the majority of the fat and many vitamins residing in the yolk. Understanding the nutritional breakdown is the first step toward controlling your caloric intake while still enjoying a nutritious breakfast.

Egg Calories by Size: A Key Factor

The number of calories in an egg is directly influenced by its size. Naturally, a larger egg contains more calories than a smaller one.

Small (38g): ~54 calories
Medium (44g): ~63 calories
Large (50g): ~72 calories
Extra-large (56g): ~80 calories
Jumbo (63g): ~90 calories

These numbers represent the approximate calorie content of a raw, whole egg. As we will see, the cooking method can quickly change these figures by adding extra fats and ingredients.

Cooking Method: The Biggest Influence on Calories

The way an egg is prepared for breakfast has the most significant impact on its final calorie count. Choosing a cooking method that uses no added fats, like water-based techniques, will keep the calorie count closest to its natural state.

Boiled and Poached Eggs

Boiling and poaching are the lowest-calorie cooking methods because no oil or butter is used.

One large, hard-boiled egg: 77 calories
One large, poached egg: 71 calories

These methods retain the original nutritional value without adding excess fat, making them ideal for those monitoring their calorie intake closely.

Fried Eggs

Frying eggs requires adding butter or oil to the pan, which increases the total calorie count. The amount of extra calories depends on how much and what type of fat is used. For example, frying a large egg in a tablespoon of butter can nearly double its calories. Using a minimal amount of cooking spray is one way to mitigate this.

Scrambled Eggs and Omelets

Scrambled eggs and omelets often involve more ingredients than a simple fried egg. Milk, butter, oil, and added items like cheese and vegetables all contribute to the final count. For instance, two large scrambled eggs with a knob of butter and milk could range from 200 to 245 calories. A three-egg omelet with cheese could easily top 400 calories. To make these dishes lower in calories, use a non-stick pan with a light spray of oil and opt for low-fat dairy or calorie-free flavorings.

Whole Eggs vs. Egg Whites: What's the Calorie Difference?

For those seeking the absolute lowest calorie count, consuming only the egg whites is an option. While the yolk contains half the egg's protein, it also holds all the fat and cholesterol and is higher in calories. One large egg yolk contains about 56 calories, while the white contains only 18. This makes egg whites a very high protein-to-calorie ratio food, often favored by bodybuilders or those on very strict diets. However, eating the whole egg provides a much broader range of nutrients, including choline and vitamins.

Creating a Healthy, Low-Calorie Breakfast with Eggs

Eggs alone can be a light meal, but combining them with other ingredients creates a more filling and balanced breakfast. To keep the calorie count low while maximizing nutrients, consider these additions:

Vegetables: Sauté spinach, peppers, onions, and mushrooms for a veggie omelet. This adds bulk and fiber without excessive calories.
Herbs and Spices: Use fresh herbs like chives or parsley and spices like black pepper to enhance flavor without adding calories.
Whole Grains: Serve a poached or boiled egg with a slice of whole-wheat toast for complex carbohydrates.
Fresh Fruit: A side of berries or sliced fruit complements the protein and fat in eggs with natural sugars and fiber.

Calorie Comparison Table: Eggs and Popular Breakfast Items


Item	Preparation	Calories (Approx.)	Protein (g)	Fat (g)
Large Egg	Boiled/Poached	72–77	~6.3	~5.3
Large Egg	Fried (with some oil)	90–120	~6.3	~6.8–8.9
Two Large Eggs	Scrambled (with milk/butter)	200–245	~16	~15
Three Egg Omelet	With cheese and butter	~400	Varies	Varies
Egg Whites (from 2 large eggs)	Scrambled	~36	~7.2	0

Conclusion: The Bottom Line on Egg Calories

In short, the number of calories in one egg for breakfast is not a fixed number and depends on several factors. A standard large, unadulterated egg contains around 72 calories. However, the preparation method is the most significant variable. For the lowest calorie option, choose boiled or poached eggs. If you prefer frying or scrambling, be mindful of the added fats and ingredients, as they can significantly increase the total calories. Eggs remain an excellent, nutrient-dense breakfast choice for almost any diet, provided you cook them in a way that aligns with your goals. For more in-depth information on egg nutrition, explore resources like those from the British Lion Egg Information Service.

Frequently Asked Questions

A single large fried egg can contain between 90 and 120 calories, depending on the amount of oil or butter used in the pan.

Yes, boiled eggs are lower in calories. A large boiled egg has around 77 calories, whereas a fried egg can easily exceed 90 calories due to added cooking fat.

The calories in scrambled eggs are typically higher than in boiled eggs because scrambling often involves adding milk, butter, or oil. Two large scrambled eggs with some butter can have over 200 calories.

The egg white of one large egg contains very few calories, typically around 18, and is fat-free. The rest of the calories and all the fat are found in the yolk.

Yes, egg size is a major factor in its calorie count. A small egg has fewer calories (~54) than a large one (~72), and an extra-large or jumbo egg will have more.

An egg breakfast can be excellent for weight loss. Eggs are filling due to their high protein content, which can help reduce overall calorie intake later in the day. Cooking them in low-fat ways, like poaching or boiling, is key.

To reduce calories, cook your eggs by poaching or boiling. When scrambling or making an omelet, use a non-stick pan with a light cooking spray instead of butter and incorporate plenty of vegetables.