Nutrition Diet: How Many Calories Are in 3 Eggs and 2 Pieces of Sausage?

October 31, 2025 •

4 min read

A typical restaurant-style breakfast with 3 eggs and sausage can easily exceed 700 calories, as shown by various nutritional trackers. Understanding how many calories are in 3 eggs and 2 pieces of sausage is crucial for anyone monitoring their intake, as the final count depends heavily on preparation methods and the specific type of sausage used.

Quick Summary

The total calories for a 3-egg and 2-sausage breakfast varies significantly, ranging from approximately 300 to over 700 calories. This depends primarily on the sausage's fat content and the cooking method, which also impacts the meal's overall macronutrient profile.

Key Points

Variable Calorie Count: A breakfast of 3 eggs and 2 pieces of sausage can range from roughly 300 to over 700 calories, heavily depending on the type of sausage and how the eggs are cooked.
Sausage is a Major Factor: The largest variable in the calorie count is the sausage. Leaner chicken or turkey sausages are significantly lower in calories than traditional pork varieties.
Cooking Method Matters: Frying eggs in butter or oil adds extra calories. Using a non-stick pan with cooking spray or choosing healthier methods like boiling or poaching minimizes added fats.
High-Protein Meal: The meal is an excellent source of protein, which contributes to feelings of fullness and can aid in weight management.
Beyond the Calories: Consider the nutritional profile beyond just calories, such as fat content (especially saturated fat) and sodium, particularly when choosing sausage.
Modify for Health: Simple swaps like using egg whites or adding vegetables can dramatically improve the meal's nutritional profile without sacrificing flavor.

The Caloric Breakdown: Eggs First

Eggs are a staple of many breakfasts, and their calorie count is relatively consistent. A single large egg contains about 70-75 calories. Therefore, for three large eggs, the approximate calorie count is 215 to 225 calories. However, the cooking method is a major factor that affects the final total.

Boiled or Poached Eggs: This is the healthiest preparation method as it adds no extra fat or calories. Three large, hard-boiled eggs will still contain around 215 calories.
Scrambled or Fried Eggs: Cooking eggs in butter or oil will increase the calorie count. For example, frying three large eggs can add 55 to 100 calories, pushing the total to 270 calories or more, depending on the amount of fat used. Using cooking spray instead of butter or oil is an effective way to minimize these added calories.

Beyond calories, eggs are packed with high-quality protein (around 19 grams for three large eggs) and essential vitamins and minerals, including Vitamin D and choline.

Sausage Variations and Their Impact

While eggs offer a consistent baseline, sausage is the most variable component of this meal. The type of meat, the percentage of fat, and the specific brand all play a significant role in the calorie count. The term 'two pieces of sausage' can mean anything from small, precooked links to larger, fattier patties.

Precooked Turkey Sausage: Two precooked turkey sausage links can be as low as 80 calories.
Generic Breakfast Sausage: Two brown-and-serve links might contain around 133 calories, but this can vary. Two generic links analyzed by the USDA were found to contain 150 calories.
Pork Sausage: Two traditional pork sausages can contribute a much higher calorie count, potentially over 300 calories.
Restaurant Sausage Patties: At some restaurants, a serving of two sausage patties can add over 450 calories to the plate.

Putting It All Together: The Total Calorie Estimate

To determine the total calorie count for your breakfast, you must combine the estimates for the eggs and the sausage. This calculation highlights how crucial your choices are for the final tally.

Example 1: The Lean and Simple Breakfast

Eggs: 3 large boiled eggs (215 calories)
Sausage: 2 precooked turkey links (80 calories)
Total: 295 calories

Example 2: The Traditional, Hearty Breakfast

Eggs: 3 large fried eggs (270 calories, with added fat)
Sausage: 2 standard pork links (305 calories)
Total: 575 calories

Example 3: The Restaurant-Style Breakfast

Eggs & Sausage: A restaurant meal with 3 eggs and sausage can often exceed 700 calories due to larger sausage portions and more cooking fat.

A Broader Look at Macros and Diet

The macronutrient composition of an egg and sausage breakfast is predominantly protein and fat, with very few carbohydrates. This can be a beneficial combination, as the protein from the eggs and sausage helps promote satiety, which can assist in appetite control and weight management. However, the meal also contains high levels of saturated fat and sodium, especially with traditional sausage, so moderation and healthier preparation are key components of a balanced diet.

Making a Healthier Breakfast Choice

For those looking to lower the calorie or fat content of their morning meal, there are several simple modifications you can make. The list below offers actionable tips:

Use cooking spray or a minimal amount of healthy oil (like olive oil) instead of butter when cooking eggs.
Swap traditional pork sausages for leaner chicken or turkey versions.
Use egg whites instead of whole eggs to significantly reduce calories and fat.
Bulk up your meal with nutrient-dense, low-calorie vegetables such as spinach, mushrooms, or bell peppers.
Serve the eggs and sausage with a side of fruit or a whole-wheat toast to add fiber, rather than heavier sides like hashbrowns.

Comparing Breakfast Protein Options


Breakfast Meal	Approx. Calories	Key Nutritional Notes	Best For
3 Eggs & 2 Lean Sausages	~295-350	High Protein, Moderate Fat, Less Saturated Fat	Protein-focused, balanced meal
3 Eggs & 2 Pork Sausages	~575+	High Protein, High Fat, High Saturated Fat	Occasional treat, high-energy meal
Scrambled Egg Whites & Veggies	~200-250	High Protein, Low Fat, Rich in Nutrients	Low-calorie, high-protein diets
Oatmeal with Berries & Nuts	~300-400	High Fiber, Balanced Macros, Heart Healthy	Sustained energy, fiber intake
Greek Yogurt with Fruit	~150-250	High Protein, Probiotics, Lower Calorie	Quick, low-effort, protein boost

Conclusion: Navigating Your Nutrition Diet

Knowing how many calories are in 3 eggs and 2 pieces of sausage is the first step toward making informed dietary choices. While a classic breakfast, its high variability in calories highlights the importance of paying attention to specific ingredients and preparation methods. By opting for leaner sausage, using healthier cooking fats, and incorporating vegetables, you can easily transform this meal into a nutritious and satisfying part of a balanced diet. For comprehensive dietary guidelines, consider resources like the World Health Organization (WHO).

Frequently Asked Questions

Three large eggs contain approximately 215 calories when prepared without added fats, such as by boiling or poaching.

You can reduce calories by using leaner sausage (e.g., turkey or chicken), opting for non-stick cooking spray for eggs, and adding low-calorie vegetables like spinach or peppers.

It can be, primarily due to its high protein content which increases satiety. Success depends on controlling portions and selecting leaner, lower-fat ingredients.

This meal is generally high in protein and fat, with very few carbohydrates, especially if no bread or starchy sides are included.

Yes, frying eggs in butter or oil significantly increases the calorie count. For three eggs, it can add 55 to 100 calories or more, depending on the amount of fat used.

For a lower-calorie, lower-fat option, consider substituting traditional pork sausage with leaner alternatives such as chicken or turkey sausage.

Yes, using egg whites instead of whole eggs is an effective way to lower calories and fat, while still providing a good amount of protein.