How many calories are in two full eggs?

December 1, 2025 •

3 min read

An average large egg contains about 72 to 77 calories, making two full eggs a moderate calorie option for a meal. The total number of calories can vary slightly based on the egg's size and how it is prepared, which is a key factor for anyone managing their daily energy intake.

Quick Summary

Two large eggs contain approximately 144 to 160 calories, a number that changes based on size and cooking method. Preparation using added fats significantly increases the total calorie count.

Key Points

Calorie Range: Two large eggs provide approximately 144–160 calories, depending on their exact size.
Cooking Impact: Cooking methods without added fat, like boiling or poaching, maintain the lowest calorie count, while frying or scrambling with oil or butter significantly increases it.
Yolk vs. White: The majority of calories, fat, and many fat-soluble vitamins are concentrated in the yolk, with the egg white being a low-calorie, high-protein source.
Complete Protein: Eggs are an excellent source of high-quality, complete protein, providing all nine essential amino acids needed for muscle repair and body function.
Nutrient Density: Eggs are a powerhouse of essential vitamins and minerals, including Vitamin D, B12, selenium, and choline, which support overall health.
Weight Management: The high protein content of eggs promotes satiety, helping to reduce appetite and manage weight.

The number of calories in two full eggs can vary depending on several factors, most notably the size of the eggs and the cooking method used. For someone tracking their dietary intake, understanding these variations is crucial for accurate meal planning. While the raw or simply boiled version offers a clear calorie count, methods involving added fats dramatically change the final number. This comprehensive guide breaks down the precise calorie content and explores the broader nutritional benefits that make eggs a superfood.

Egg Size and Calorie Content

Just like with other foods, a larger egg contains more calories than a smaller one. For a standard serving of two eggs, here is the approximate breakdown based on common sizes, before any additional ingredients are added:

Two Small Eggs: Approximately 108 calories.
Two Medium Eggs: Approximately 126 calories.
Two Large Eggs: Approximately 144–160 calories.
Two Extra-Large Eggs: Approximately 180 calories.
Two Jumbo Eggs: Approximately 200 calories.

Nutritional Profile of Two Large Eggs

Beyond just calories, a two-egg serving is packed with a wide array of essential nutrients. A serving of two large eggs (approx. 100g total weight) provides the following:

Protein: About 13 grams of high-quality protein, which includes all nine essential amino acids.
Fat: Around 10-11 grams of total fat, with about 3-3.5 grams being saturated fat. Most of the fat is healthy unsaturated fat, including omega-3 fatty acids.
Vitamins: Significant amounts of Vitamin D, Vitamin B12, Vitamin A, Vitamin E, and Riboflavin.
Minerals: Good sources of Selenium, Choline, Zinc, and Phosphorus.
Antioxidants: Contains Lutein and Zeaxanthin, beneficial for eye health.

Impact of Cooking Method on Calories

The way eggs are prepared has a significant impact on the final calorie count. Basic cooking methods like boiling or poaching add no extra calories, preserving the egg's natural nutrient profile. However, adding fats, dairy, or other ingredients during cooking will increase the overall energy content.

Comparison Table: Calories in Two Large Eggs by Cooking Method


Cooking Method	Added Ingredients	Approximate Calories (for two large eggs)
Boiled	None	144–160 calories
Poached	None	144–160 calories
Fried	1 tsp oil/butter	180–200 calories
Scrambled	1 tbsp milk + 1 tsp butter	190–240 calories
Omelette	2 tbsp cheese + 1 tsp butter	280–320+ calories

The Difference Between Yolk and White

For those interested in the breakdown, the calories and nutrients are not evenly distributed between the egg's components. The yolk contains the vast majority of the calories, fats, and fat-soluble vitamins (A, D, E). The white, on the other hand, is mostly water and protein, making it a very low-calorie, high-protein option. This difference is why some people choose to eat only egg whites when they want to minimize fat and cholesterol intake.

Health Benefits Beyond the Calorie Count

Eggs offer numerous health benefits, making them a nutritious choice for most dietary plans. Their rich nutritional profile contributes to overall wellness:

Weight Management: The high protein content promotes satiety, helping to reduce overeating and manage calorie intake.
Eye Health: The antioxidants lutein and zeaxanthin help protect eyes from age-related macular degeneration.
Brain Function: Choline is a vital nutrient for brain development, nerve function, and metabolism, and eggs are an excellent source.
Muscle Strength: As a complete protein source, eggs support muscle growth and repair, which is essential for athletes and active individuals.
Heart Health: Most recent research suggests that dietary cholesterol from moderate egg consumption does not significantly impact blood cholesterol levels in healthy individuals.

Conclusion

In summary, two full eggs provide a moderate amount of calories, approximately 144–160 for a standard large size, before any cooking fats are added. The final calorie count is highly dependent on how they are prepared, with boiling and poaching being the lowest-calorie options. Beyond their energy content, eggs are an incredibly nutrient-dense food, offering a complete protein, essential vitamins, minerals, and antioxidants. For most people, consuming two full eggs is a healthy and affordable way to boost nutritional intake and support various aspects of health, from weight management to brain function. For more detailed information on egg nutrition and its benefits, resources like Healthline provide further insight into the topic.

Frequently Asked Questions

Yes, cooking methods significantly impact the calorie count. Boiling or poaching adds no extra calories, while frying with oil or butter adds extra fat and, consequently, more calories.

No, the egg yolk contains the majority of the calories and fat, while the egg white is very low in calories, consisting primarily of protein and water.

Two large eggs contain approximately 13 grams of high-quality protein, which includes all nine essential amino acids.

Yes, eggs can be beneficial for weight loss. Their high protein content promotes feelings of fullness and satiety, which can help reduce overall calorie intake throughout the day.

Yes, the size of the egg directly influences its calorie count. A small egg has fewer calories than a large or extra-large egg, so two small eggs will have fewer calories than two large ones.

Two full eggs are a powerhouse of nutrition, providing essential vitamins like D and B12, minerals such as selenium and zinc, and choline, which is vital for brain health.

For most healthy individuals, the dietary cholesterol in eggs does not significantly raise blood cholesterol levels. Current research supports moderate egg consumption as part of a healthy diet.

The healthiest ways to cook two eggs are methods that don't require added fats, such as boiling or poaching, as these retain the egg's natural nutrient profile without adding extra calories.