Demystifying Egg Nutrition: How many calories do 4 eggs have?

December 21, 2025 •

3 min read

According to the USDA, a single large egg contains approximately 72 calories, putting the baseline for how many calories do 4 eggs have at around 288. However, this number is just a starting point, as the final calorie count is significantly influenced by the size of the eggs and the preparation method.

Quick Summary

The calorie count for four eggs varies significantly based on their size and how they are prepared. Four large eggs contain about 288 calories, but this can increase dramatically with added fats from frying or scrambling.

Key Points

Size Matters: The calorie count in four eggs depends on their size, ranging from approximately 216 for small to 360 for jumbo eggs.
Cooking Method Impacts Calories: Frying or scrambling eggs significantly increases their calorie count due to the addition of fats like oil or butter.
Healthiest Preparation: To keep the calorie count low, boil or poach your eggs, as these methods require no additional fat.
Nutrient-Dense Food: Eggs are not just about calories; they are packed with high-quality protein, vitamins, minerals, and antioxidants beneficial for overall health.
Excellent for Weight Management: The high protein content in eggs promotes satiety, which can help with weight management by reducing overall calorie intake.
Consider the Whole Meal: When calculating calories, remember to include any ingredients cooked with the eggs, as well as side dishes like bacon or cheese.

The Calorie Count Varies by Size

The most basic factor influencing the calorie count of eggs is their size. A smaller egg has fewer calories than a larger one, which is an important consideration when tracking your daily intake. The US Department of Agriculture provides a standard breakdown, which can be scaled up to calculate the total for four eggs.

Here is a general calorie breakdown for four eggs by size:

Four Small Eggs: Approximately 216 calories (54 calories per egg).
Four Medium Eggs: Approximately 252 calories (63 calories per egg).
Four Large Eggs: Approximately 288 calories (72 calories per egg).
Four Extra-Large Eggs: Approximately 320 calories (80 calories per egg).
Four Jumbo Eggs: Approximately 360 calories (90 calories per egg).

How Cooking Methods Affect the Calorie Count

While the raw egg provides a baseline, the method used to cook them can drastically change the final calorie count. The addition of oil, butter, or other ingredients can increase the caloric value significantly. For those focused on a lower-calorie meal, boiling or poaching are the best options, as they require no additional fat.

Calorie Impact of Different Cooking Methods

Boiled or Poached: Cooking eggs this way adds virtually no calories beyond the egg itself. Four large boiled eggs contain about 310 calories, a slight increase mainly due to measurement variations.
Fried: Frying adds calories from the fat used. For example, 4 large fried eggs can range from 361 to over 400 calories, depending on the amount of oil or butter used.
Scrambled: Similar to frying, scrambling increases the calorie count with added ingredients. Four large scrambled eggs, prepared with some milk and butter, can contain around 364 calories.
Omelette: The calorie count for an omelette is highly variable. While four eggs provide a base, fillings like cheese, vegetables, and meat, along with the cooking oil, will drive the total higher. A simple 3-egg omelette with cheese and butter can already approach 400 calories.

A Comparison of 4 Eggs by Size and Preparation

To put these differences into perspective, here is a comparison table outlining the calorie counts for four eggs based on size and a few common preparation methods. This can help you make an informed decision based on your dietary needs.


Egg Size	Plain (Raw/Boiled) Calories	Fried (with some oil) Calories	Scrambled (with milk/butter) Calories
Small	~216	~250	~260
Medium	~252	~300	~310
Large	~288	~361	~364
Extra-Large	~320	~390	~395

Beyond Calories: The Rich Nutritional Profile of Eggs

Beyond their calorie content, eggs are packed with essential nutrients, earning them the nickname "nature's multivitamin". A whole, large egg is a nutritional powerhouse containing a significant amount of protein, vitamins, and minerals.

Key Nutrients in Eggs

Complete Protein: Eggs contain all nine essential amino acids, making them a complete protein source vital for muscle repair and growth.
Vitamins: They are a good source of Vitamin D, Vitamin B12, and Vitamin B2 (riboflavin).
Minerals: Important minerals like selenium and iron are found in eggs.
Choline: A vital nutrient for brain health and nerve function, with one large egg providing about 31% of the daily value.
Antioxidants: The yolk contains lutein and zeaxanthin, which are beneficial for eye health.

Are Eggs a Good Choice for Weight Management?

Because they are a low-calorie food packed with protein, eggs can be an excellent addition to a weight management plan. The high protein content promotes satiety, helping you feel fuller for longer and reducing overall calorie consumption. As with any food, moderation and portion control are key. For weight management, opting for healthier cooking methods like boiling, poaching, or using a minimal amount of healthy oil when frying is recommended. Pairing eggs with nutrient-rich foods like vegetables can also create a balanced and satisfying meal.

Conclusion: Making Informed Choices

To determine how many calories do 4 eggs have, you must consider both their size and the cooking method. While four large eggs have a baseline of about 288 calories, this can increase to over 360 with added fats during frying or scrambling. For a healthier, low-calorie meal, boiling or poaching is the ideal choice, preserving the egg's rich nutritional value without unnecessary fat. Ultimately, eggs are a nutrient-dense and versatile food that can be a healthy part of almost any diet when prepared mindfully. For more in-depth nutritional information on eggs, refer to credible sources like Healthline.

Frequently Asked Questions

Four large eggs have approximately 288 calories when prepared plain, such as by boiling or poaching, based on a single large egg having 72 calories.

Scrambled eggs typically have more calories than boiled eggs because of the added fat, like butter or oil, used for cooking. Four large scrambled eggs with some milk and butter contain around 364 calories, while boiled eggs are closer to 288-310 calories.

Yes, eating only the egg whites will significantly reduce the calorie count. The majority of an egg's calories and fat are in the yolk. The white from one large egg contains about 18 calories, meaning four egg whites would be around 72 calories.

Yes, most research indicates that the cholesterol in eggs does not negatively affect the heart health of most healthy people. Eggs are a highly nutritious food, and the cholesterol content is not a major concern when consumed in moderation.

For weight loss, the healthiest ways to cook eggs are boiling or poaching. These methods add no extra fat, keeping the calorie count as low as possible while retaining all the egg's protein and nutrients.

In addition to being a complete protein source, eggs are rich in choline for brain health, selenium, iron, and several vitamins, including D, B12, and A.

To calculate the total calories for four eggs, simply multiply the calorie count of a single egg of that specific size by four. For example, for large eggs, 72 calories multiplied by 4 equals 288 calories.