How Many Total Calories Are in 2 Eggs?

October 7, 2025 •

4 min read

Two large, hard-boiled eggs contain approximately 155 calories, with the exact amount varying based on size and preparation. Understanding how many total calories are in 2 eggs is vital for effective diet planning and calorie tracking. These versatile protein powerhouses can be an excellent addition to almost any healthy eating plan.

Quick Summary

The calorie count for two eggs depends on their size and preparation method. While a pair of large, plain eggs contains around 140-160 calories, adding ingredients like oil or butter significantly increases the total. Eggs are also packed with high-quality protein, healthy fats, and essential vitamins and minerals, making them a nutrient-dense choice for weight management.

Key Points

Basic Calorie Count: Two large, plain eggs contain approximately 144-160 calories before any ingredients are added.
Size Matters: The total calorie count is dependent on the size of the eggs; two medium eggs have fewer calories than two jumbo eggs.
Preparation is Key: Cooking methods influence calories; poaching or boiling adds no extra fat, while frying or scrambling with butter adds significant calories.
Yolk vs. White: The majority of an egg's calories and fat come from the yolk, though the egg white provides a high-quality, lower-calorie protein source.
Nutrient-Dense Option: Beyond calories, eggs offer high-quality protein and essential vitamins and minerals, promoting satiety and supporting weight management.

Decoding the Calories in Eggs

Eggs are a staple in many diets, valued for their high protein content and rich nutritional profile. A primary consideration for many health-conscious individuals is the calorie count, which is influenced by several factors, including egg size and the method of cooking. For instance, a single large egg contains about 72 to 80 calories on its own. This means two large, plain eggs provide a total of approximately 144 to 160 calories.

The Impact of Egg Size

It is important to remember that egg sizes are not standardized across all brands and regions, but a general breakdown shows a clear relationship between size and calorie content.

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

Based on this scale, two medium eggs would have around 126 calories, while two jumbo eggs would total about 180 calories. This variation highlights the importance of checking packaging or using a nutritional database if precise calorie tracking is a priority.

Yolk vs. White: The Calorie Breakdown

Most of the calories and nutrients in an egg are concentrated in the yolk. For a large egg, the yolk contributes roughly 56 calories, while the egg white contains only about 18 calories. While the egg white is primarily protein and water, the yolk is where you'll find the healthy fats, vitamins (A, D, E, K), and minerals. Consuming the whole egg provides the maximum nutritional benefit and a greater sense of satiety, or fullness, due to the combination of protein and fat.

How Cooking Methods Affect Calorie Count

The way you prepare your eggs can drastically change their final calorie count, primarily due to the addition of fats like butter or oil. Poaching or boiling are the healthiest methods, as they add no extra calories.


Cooking Method	Calories (approx. per 2 large eggs)	Added Ingredients	Notes
Hard-boiled	~155 kcal	None	Minimal calories, no added fat.
Poached	~149 kcal	None	Similar to boiled, very low calorie.
Scrambled	~204-245 kcal	Milk, butter or oil	Calories vary significantly based on amount of added fat. Use a non-stick pan and cooking spray for a lower-calorie option.
Fried	~180-256 kcal	Butter or oil	Added oil or butter contributes a large number of extra calories. Frying with a non-stick spray is a lighter alternative.
Omelette (with fillings)	~400+ kcal	Cheese, vegetables, butter	Calorie count heavily depends on the amount of cheese and added fats.

Eggs and Their Role in a Balanced Diet

Beyond the calorie count, eggs are a nutrient-dense superfood, offering substantial health benefits. They are a complete protein source, providing all nine essential amino acids needed for muscle repair and growth. This makes them highly satiating, helping you feel fuller for longer and potentially reducing overall calorie intake throughout the day.

In addition to protein, eggs are rich in several key vitamins and minerals:

Choline: A vital nutrient for brain development and nerve function.
Vitamin D: Crucial for bone health and immune function.
Vitamin B12: Essential for red blood cell formation and energy metabolism.
Selenium: An antioxidant that supports thyroid function.
Lutein and Zeaxanthin: Antioxidants important for eye health.

Incorporating Eggs into a Healthy Diet

To maximize the nutritional benefits and manage calories, consider these preparation tips:

Prioritize lean preparation: Opt for poaching or hard-boiling to avoid unnecessary added fats. If scrambling or frying, use a non-stick pan with a minimal amount of cooking spray or a teaspoon of olive oil.
Pair with vegetables: Boost the fiber and nutrient content of your meal by combining eggs with non-starchy vegetables like spinach, mushrooms, or bell peppers.
Mind your toppings: Be aware of high-calorie additions like excessive cheese, bacon, or heavy cream. Herbs and spices can add flavor without adding calories.
Make it part of a balanced meal: Combine eggs with other whole foods like whole-grain toast or a side of avocado to create a complete and filling meal.

Conclusion

So, how many total calories are in 2 eggs? For two large eggs cooked without added fats, the answer is approximately 144 to 160 calories, depending on their precise size. While preparation methods like frying or scrambling with butter will increase this count, poaching and boiling remain low-calorie options. Ultimately, eggs are a highly nutritious food, rich in protein, vitamins, and minerals, that can be a valuable part of a balanced diet for managing weight and promoting overall health. The key is to be mindful of both the egg size and the cooking technique to accurately track and manage your calorie intake. For more in-depth information, you can explore the nutritional breakdown of two large eggs.

Frequently Asked Questions

Yes, hard-boiled eggs are generally considered slightly healthier because they don't require any additional fats or calories for cooking. The calorie count of scrambled eggs depends on the amount of oil or butter used.

Two large hard-boiled eggs contain approximately 155 calories.

Yes, adding milk to scrambled eggs will increase the total calorie count. For a lower-calorie option, use a small amount of low-fat milk or omit it entirely.

Two large fried eggs can range from 180 to 256 calories or more, depending on the amount of butter or oil used for frying.

Yes, eggs can be excellent for weight loss. They are low in calories and high in protein, which increases feelings of fullness and helps reduce overall calorie intake.

For most healthy individuals, eating up to one egg per day can be part of a healthy eating pattern. Some studies suggest more is fine, but it's best to check with a healthcare professional, especially if you have high cholesterol.

No, the color of an egg's shell is determined by the breed of the chicken and does not affect its nutritional value. Both brown and white eggs are equally nutritious.