How Many Kcal Have 2 Eggs? A Comprehensive Guide

December 23, 2025 •

4 min read

According to nutritional data, two large eggs contain approximately 140 to 160 kcal, or kilocalories, providing a significant amount of protein for a relatively low-calorie intake. Knowing precisely how many kcal have 2 eggs is important for dietary planning, as preparation methods can alter the final energy value. This guide will explore the caloric content of eggs and the key factors that influence it.

Quick Summary

The kilocalorie count of two eggs depends heavily on size and preparation. Boiled or poached eggs offer the lowest kcal, while frying with added fats like oil or butter increases the total significantly. Two large eggs generally contain around 140-160 kcal.

Key Points

Calorie Baseline: Two large, raw eggs contain approximately 144-150 kcal, which is a modest amount for a nutrient-dense food.
Cooking Method Impacts Kcal: The final calorie count of eggs is heavily influenced by how they are cooked, primarily due to the addition of fats.
Low-Calorie Options: Boiled and poached eggs are the lowest-calorie preparation methods because they don't require any added fats.
Frying Adds Calories: Frying or scrambling with oil or butter significantly increases the kilocalories per serving.
Nutrient Richness: Eggs offer more than just calories; they are packed with high-quality protein, vitamins (B12, D), and minerals like selenium and choline.
Healthy Diet Integration: Eggs are versatile and can be part of a healthy diet, particularly when paired with vegetables or cooked with minimal added fat.

The Base Calorie Count of Two Eggs

The kilocalorie (kcal) value of eggs is a straightforward calculation that begins with the size of the egg. The term "kcal" is used interchangeably with "calories" in nutrition, representing the amount of energy provided by food. An egg's size is the primary determinant of its energy content before any cooking and additions are introduced. For instance, the calorie breakdown for uncooked, whole eggs based on size is as follows:

Small egg (38g): Approximately 54 kcal
Medium egg (44g): Approximately 63 kcal
Large egg (50g): Approximately 72-74 kcal
Extra-large egg (56g): Approximately 80-85 kcal
Jumbo egg (63g): Approximately 90-96 kcal

Based on these figures, a serving of two average large eggs would contain around 144-148 kcal. This low-carb, high-protein nature makes them an excellent choice for a satiating breakfast or meal without consuming excessive calories.

The Impact of Cooking Method on Kcal

While the raw egg provides a baseline, the method you use to prepare it can drastically change the final calorie count. The key difference lies in the addition of fats during the cooking process.

Boiled and Poached Eggs: The Minimalist Approach

When you boil or poach eggs, you add no extra fat. This preserves the natural calorie count of the eggs, making these methods the lowest-calorie options. A 60g boiled or poached egg contains roughly 74 kcal, meaning two would total 148 kcal. This is an ideal preparation for those on a calorie-controlled diet.

Scrambled and Fried Eggs: The Added-Fat Factor

Scrambling and frying involve cooking with added fats, which increases the energy density of the final dish. The amount of extra fat can vary widely, from a quick spray of oil to a generous knob of butter. For example:

Two scrambled eggs with a splash of milk and a small amount of butter could have around 200-245 kcal.
Two fried eggs using a tablespoon of oil could reach 250 kcal or more.

Additional ingredients commonly added to scrambled eggs also increase the total caloric load:

Milk or cream
Cheese
Meats like bacon or sausage
Extra oil or butter

Beyond Calories: The Nutrient Powerhouse of Eggs

Focusing solely on the kilocalories misses the full nutritional picture. Eggs are incredibly nutrient-dense, offering a wide array of essential vitamins and minerals. Two large eggs provide a substantial amount of protein, along with key nutrients:

Protein: About 13 grams, containing all nine essential amino acids.
Fats: Approximately 11 grams of total fat, with about 3.5 grams being saturated fat.
Vitamins: Rich in B vitamins (especially B12), vitamin D, vitamin E, and vitamin A.
Minerals: A good source of selenium, zinc, iron, and phosphorus.
Choline: An essential nutrient for brain health and function.

Comparative Nutrition: 2 Eggs by Cooking Method

To illustrate the difference, the table below compares the approximate kilocalories and basic nutrition of two eggs prepared in different ways. These figures are estimates and can vary based on exact egg size and ingredients.


Cooking Method	Approximate Kcal (2 Large Eggs)	Added Ingredients	Primary Impact on Kcal
Boiled	144-150	None	No change from base kcal
Poached	144-150	None	No change from base kcal
Scrambled (with milk/butter)	200-245	Milk, butter/oil	Increased due to fat
Fried (in oil)	250+	Oil/butter	Significantly increased due to fat
Microwaved (with milk)	170	Milk	Moderately increased

Tips for Health-Conscious Egg Preparation

Use a non-stick pan: This allows you to use minimal to no added fat when frying or scrambling, keeping the calories low.
Go for poached or boiled: These methods are inherently low-calorie and excellent for salads or quick meals.
Use olive oil spray: A spritz of cooking spray delivers a very small amount of fat compared to a tablespoon of oil or butter, cutting down on calories.
Boost nutrition with vegetables: Scramble eggs with spinach, mushrooms, or bell peppers for added nutrients and fiber without a significant calorie increase. This also increases satiety.
Pair with whole grains: Serve your eggs with whole-grain toast to add complex carbohydrates and dietary fiber, promoting a balanced and filling meal.
Avoid heavy additions: While delicious, heavy creams, excessive cheese, or high-fat processed meats will quickly inflate the calorie count.

The Versatility of Eggs in a Healthy Diet

Eggs are a versatile food that can be incorporated into countless healthy meals. Their high protein content helps with satiety, making them a useful tool for weight management. The nutrients in the yolk are crucial for overall health, including eye health (lutein and zeaxanthin) and brain function (choline). Instead of fearing the calories or cholesterol in eggs, recent research confirms that for most people, dietary cholesterol has a minimal impact on blood cholesterol levels. This means you can enjoy the nutritional benefits of whole eggs without concern.

For more detailed information on nutrition facts, including the breakdown of fats and micronutrients, authoritative sources like the National Institutes of Health provide comprehensive data.

Conclusion: A Nutritious and Calorie-Smart Choice

In summary, two large eggs contain approximately 140-160 kcal, but this figure can vary with size and cooking method. Preparing eggs by poaching or boiling keeps the calorie count at its lowest, while frying or scrambling with extra fats will increase it. Beyond the kilocalories, eggs are a nutrient-rich food packed with high-quality protein, vitamins, and minerals that support overall health. By being mindful of your preparation method, you can easily incorporate this versatile food into a healthy and balanced diet.

Frequently Asked Questions

Two hard-boiled large eggs contain approximately 144-150 kcal. This is one of the lowest-calorie ways to prepare them as no extra fat is needed during cooking.

In nutrition, the terms 'kcal' (kilocalorie) and 'calories' are used interchangeably. A single 'calorie' as seen on food labels is actually a kilocalorie. So, 140 kcal is the same as 140 calories in a nutritional context.

Two large scrambled eggs cooked with a small amount of milk and butter can contain anywhere from 200 to 245 kcal. The exact amount depends on the quantity of milk and fat used.

The egg yolk is significantly more caloric than the white. While the white contains most of the egg's protein, almost all the fat and many vitamins, along with a portion of the protein, are in the yolk.

No, the color of an egg's shell does not affect its nutritional content or calorie count. The shell color is determined by the breed of the hen and has no bearing on the egg's health properties.

Yes, eggs can be beneficial for weight loss. Their high protein content helps increase feelings of fullness and reduce overall calorie intake, which supports weight management efforts.

Recent research has shown that for most healthy people, the dietary cholesterol in eggs has a relatively minor impact on blood cholesterol levels. A balanced diet low in saturated and trans fats is more important for maintaining healthy cholesterol.