How Many Calories Are Present in 2 Eggs?

According to the USDA, a single large egg contains about 72 calories, which makes a standard two-egg serving a relatively low-calorie meal or snack. The precise number of calories in 2 eggs, however, varies based on their size and how they are cooked. Understanding these differences is key for managing your nutritional intake effectively, whether for weight loss or general health.

Quick Summary

The calorie count for 2 eggs varies based on size and cooking method. Two large eggs contain approximately 144 calories when boiled or poached, but this number increases with added fats during frying or scrambling. Macronutrient content and health benefits are also discussed.

Key Points

• Calorie Count Depends on Size: Two large eggs contain roughly 144 calories, but this number changes based on the egg's size, with jumbo eggs having more calories and smaller eggs having fewer.

• Preparation Method Affects Calories: Cooking methods that add fats, such as scrambling with butter or frying in oil, significantly increase the calorie count compared to healthier options like boiling or poaching.

• Eggs are Nutrient-Dense: Beyond calories, eggs are a nutritional powerhouse, offering high-quality protein, essential vitamins like D and B12, and important minerals such as selenium and choline.

• Protein Boosts Satiety: The high protein content in eggs promotes a feeling of fullness, which can aid in weight management by curbing appetite and reducing overall caloric intake.

• Weight Loss Strategy: For a lighter option, pairing one whole egg with egg whites or opting for boiled or poached eggs can maximize protein intake while minimizing added fat and calories.

• Versatile and Healthful: Eggs can be prepared in various ways to suit dietary goals, from low-calorie boiled eggs to richer omelets, making them a flexible and valuable part of a balanced diet.

What Are the Basic Calorie Counts for 2 Eggs?

The caloric value of eggs is primarily determined by their size. The USDA provides standardized data for different egg sizes, which offers a reliable baseline for nutritional calculations. The fat is concentrated almost entirely in the yolk, while the protein is distributed between both the yolk and the white.

• Two Large Eggs: Approximately 144 calories.
• Two Medium Eggs: Around 126 calories.
• Two Extra-Large Eggs: Roughly 160 calories.
• Two Jumbo Eggs: Approximately 180 calories.

These numbers represent the raw, unadulterated eggs. The moment you introduce cooking fats like oil or butter, the calorie count will increase. This distinction is vital for anyone tracking their caloric intake closely.

The Impact of Cooking Method on Calorie Content

How you prepare your eggs significantly affects the final calorie count. Poaching or boiling adds no extra fat, while frying or scrambling can add substantial calories depending on the amount of oil or butter used.

• Two Boiled Eggs (Large): Around 144 calories. Boiling is a healthy cooking method that doesn't require extra fats.
• Two Poached Eggs (Large): Similar to boiled eggs, remains around 144 calories as they are cooked in water.
• Two Scrambled Eggs (Large): Can range from 170 to 245+ calories, depending on added milk and butter or oil. A non-stick pan with cooking spray is a lower-calorie alternative.
• Two Fried Eggs (Large): Calories can significantly increase, from about 180 with minimal spray oil to over 240 with substantial butter or oil.

Beyond Calories: The Nutritional Profile of Eggs

Eggs are a nutrient-dense food providing high-quality protein with all nine essential amino acids. They are also a good source of various vitamins and minerals:

• Vitamin D: For bone health and immune function.
• Vitamin B12: Essential for nerve function and energy production.
• Selenium: An important antioxidant for thyroid health.
• Choline: Critical for brain health and nervous system function, concentrated in the yolk.
• Lutein and Zeaxanthin: Antioxidants supporting eye health.

Comparison of Egg Calories by Cooking Method (2 Large Eggs)

Cooking Method	Estimated Calories	Additional Ingredients	Key Health Impact
Boiled	~144 kcal	Water	Maintains lowest calorie count; no added fat.
Poached	~144 kcal	Water	Similar to boiled eggs, low in fat.
Scrambled	~170-245+ kcal	Milk, butter/oil	Calories increase with added fats; use non-stick spray for healthier option.
Fried	~180-240+ kcal	Butter/oil	Highest calorie option due to added fats; depends on the amount used.

Eggs and Weight Management

Eggs are excellent for weight management due to their high protein content, which promotes satiety and can reduce overall calorie intake. Eating eggs for breakfast may help control appetite throughout the day more effectively. Combining two eggs with vegetables or whole grains creates a filling, balanced meal. For fewer calories and high protein, consider consuming egg whites, which are lean protein with minimal fat. A common practice is to mix one whole egg with two egg whites.

Conclusion

Two large, plain eggs contain about 144 calories, but this can increase significantly depending on cooking methods and added fats. Eggs are a nutrient-dense food, providing complete protein, vitamins, and minerals. Boiling or poaching are the lowest-calorie ways to prepare eggs. By being mindful of preparation, you can enjoy the nutritional benefits of eggs while managing calorie intake.

Lists

Benefits of eating eggs:

• Weight Management: Protein promotes satiety, helping to reduce overall calorie intake.
• Brain Health: Eggs are rich in choline, important for brain function.
• Muscle Growth: Complete protein source vital for muscle repair.
• Eye Health: Lutein and zeaxanthin support eye health.
• Immune Support: Provide vitamins A, D, B12, and selenium.

Best ways to prepare eggs for health:

• Boiling: Adds no extra calories.
• Poaching: Uses water for cooking, avoiding added fats.
• Microwaving: Cook scrambled eggs quickly with minimal fat.
• Non-stick Pan with Spray: Reduces added fat and calories when scrambling or frying.

Authoritative Resource

For additional scientific and nutritional information, the National Institutes of Health (NIH) offers comprehensive articles and data on various nutrients found in eggs, including choline.

Link: National Institutes of Health (NIH)

References

• Australian Eggs. Calories & kJ for Whites, Yolks & More. Australian Eggs, 16 Oct. 2019.
• British Egg Information Service. Egg Nutrition. egginfo.co.uk.
• Burnbrae Farms. Choline - The Super Nutrient Found in Eggs. burnbraefarms.com, 14 Dec. 2019.
• Burnbrae Farms Foodservice. Nutrition. burnbraefarmsfoodservice.com.
• Eggs.ca. All About the Egg. eggs.ca.
• Healthline. How Many Calories Are in an Egg?. healthline.com, 16 June 2023.
• Healthline. Hard-Boiled Egg Nutrition Facts: Calories, Protein and More. healthline.com, 12 Mar. 2025.
• Medical News Today. Eggs: Health benefits, nutrition, and more. medicalnewstoday.com, 09 July 2024.
• Naked Nutrition. How Many Calories in 2 Eggs. nakednutrition.com, 02 Apr. 2024.
• Nutritionix. Calories in 1 Large Whole Egg. nutritionix.com.
• Quora. How many calories are in 2 eggs over easy?. quora.com, 12 Mar. 2022.
• Ro. Are Eggs Good for Weight Loss? Yes, Here’s Why. ro.co, 24 Jan. 2025.
• Times of India. From Poached Eggs to Omelette: 7 types of egg preparations & their calories. indiatimes.com, 01 Apr. 2025.
• US Department of Agriculture (USDA) via Nutritionix. Egg, whole, raw, fresh - 1 large. nutritionix.com, 22 Feb. 2016.

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Frequently Asked Questions

How many calories are in 2 large eggs?

Two large eggs contain approximately 144 calories. This number is for plain, unadulterated eggs. The exact calorie count will increase with added fats from cooking methods like frying or scrambling.

Do scrambled eggs have more calories than boiled eggs?

Yes, scrambled eggs typically have more calories than boiled eggs because scrambling usually involves adding butter, oil, or milk. Two large boiled eggs are about 144 calories, whereas two large scrambled eggs can range from 170 to over 200 calories depending on preparation.

How can I make two eggs with the fewest calories?

To prepare two eggs with the fewest calories, boil or poach them. These methods use no additional fats, keeping the calorie count at its lowest, which is around 144 calories for two large eggs.

What is the nutritional difference between egg whites and yolks?

The egg white is mostly protein and water with very few calories, while the yolk contains most of the egg's fat, vitamins, and minerals, including choline and selenium. You can use egg whites to significantly reduce fat and calories while maintaining high protein.

Are eggs good for weight loss?

Yes, eggs are beneficial for weight loss. They are rich in protein, which promotes feelings of fullness and helps control appetite. This can lead to a lower overall calorie intake throughout the day.

How much protein is in two eggs?

Two large eggs contain approximately 12.6 grams of high-quality protein. This protein is considered complete, as it contains all nine essential amino acids.

How many calories are in 2 medium eggs?

Two medium-sized eggs contain approximately 126 calories. As with other sizes, this number is based on plain, raw eggs and will change with cooking methods involving added fats.

Frequently Asked Questions

How many calories are in 2 large eggs?

Two large eggs contain approximately 144 calories. This number is for plain, unadulterated eggs. The exact calorie count will increase with added fats from cooking methods like frying or scrambling.

Do scrambled eggs have more calories than boiled eggs?

Yes, scrambled eggs typically have more calories than boiled eggs because scrambling usually involves adding butter, oil, or milk. Two large boiled eggs are about 144 calories, whereas two large scrambled eggs can range from 170 to over 200 calories depending on preparation.

How can I make two eggs with the fewest calories?

To prepare two eggs with the fewest calories, boil or poach them. These methods use no additional fats, keeping the calorie count at its lowest, which is around 144 calories for two large eggs.

What is the nutritional difference between egg whites and yolks?

The egg white is mostly protein and water with very few calories, while the yolk contains most of the egg's fat, vitamins, and minerals, including choline and selenium. You can use egg whites to significantly reduce fat and calories while maintaining high protein.

Are eggs good for weight loss?

Yes, eggs are beneficial for weight loss. They are rich in protein, which promotes feelings of fullness and helps control appetite. This can lead to a lower overall calorie intake throughout the day.

How much protein is in two eggs?

Two large eggs contain approximately 12.6 grams of high-quality protein. This protein is considered complete, as it contains all nine essential amino acids.

How many calories are in 2 medium eggs?

Two medium-sized eggs contain approximately 126 calories. As with other sizes, this number is based on plain, raw eggs and will change with cooking methods involving added fats.