What are the macros for 2 cooked eggs?

October 11, 2025 •

3 min read

Two large eggs contain approximately 143-160 calories, depending on the cooking method, offering a high-quality protein source with minimal carbohydrates. Understanding what are the macros for 2 cooked eggs is crucial for anyone tracking their dietary intake, especially for those on low-carb or high-protein diets. This nutrient-dense food provides a powerhouse of essential vitamins and minerals in addition to its macronutrient profile.

Quick Summary

A serving of two cooked eggs provides approximately 12-13 grams of high-quality protein, 10-11 grams of fat, and less than 1.5 grams of carbohydrates. The exact nutritional content, including calories, varies depending on the size and cooking method, with scrambled eggs typically containing more fat and calories due to added ingredients.

Key Points

High Protein: Two large cooked eggs provide about 12.6-13 grams of high-quality protein, including all essential amino acids.
Moderate Healthy Fats: Expect around 10-11 grams of healthy fat, a mix of saturated and unsaturated, mostly from the yolk.
Very Low Carbohydrates: Cooked eggs contain less than 1.5 grams of carbohydrates, making them ideal for low-carb diets.
Cooking Method Matters: Boiling and poaching maintain the lowest calorie and fat count, while scrambling or frying with added fat increases these values.
Packed with Nutrients: Beyond macros, eggs are rich in essential vitamins (like B12 and D), minerals (iron and selenium), and choline.
Versatile and Filling: The high protein and fat content in eggs contributes to satiety, making them an excellent choice for a filling breakfast or snack.

Macronutrient Breakdown for Two Cooked Eggs

For those who track their nutrition, a single serving of two large eggs offers a substantial amount of protein and healthy fats with very few carbohydrates. The macronutrient ratio is highly favorable for balanced diets, particularly for muscle building and satiety. The nutritional value can shift slightly depending on how the eggs are prepared, primarily due to any extra fats or liquids added during cooking.

General Macronutrient Profile of Two Large Eggs

Based on data from the USDA and various nutrition databases, the macros for two large cooked eggs are approximately:

Calories: 143-160 kcal, depending on the cooking method.
Protein: Around 12.6-13 grams. This is considered a complete protein, containing all nine essential amino acids.
Total Fat: Roughly 10-11 grams. This includes a mix of saturated, monounsaturated, and polyunsaturated fats.
Carbohydrates: Less than 1 gram, making them an excellent choice for low-carb diets.

The Impact of Cooking Method on Macros

While the egg's inherent macronutrient composition is fixed, the cooking method can significantly alter the final caloric and fat content. Methods that add extra fat, like scrambling or frying, will naturally increase these values.

Comparison Table: Cooking Method Variations


Cooking Method	Approximate Calories	Approximate Total Fat (g)	Approximate Protein (g)	Additional Macros	Notes
Hard-Boiled	155	11	13	Negligible carbs	Purest form, preserves all natural nutrients.
Scrambled (with milk/butter)	182-205	13-16	12-13	Some lactose (sugar)	Extra fat from butter or oil increases calories.
Poached	148	10.3	12.7	Minimal carbs	Cooks in water, preserving original macros similar to boiling.
Fried (with oil)	180-200+	13+	~13	Depends on fat type	Calories and fat content increase with amount of oil used.

Beyond the Macros: Other Key Nutrients

Eggs are often referred to as 'nature's multivitamin' due to their rich profile of essential nutrients. These include:

Vitamins: A, D, E, and B vitamins, particularly B12 and Riboflavin.
Minerals: Iron, phosphorus, selenium, and zinc.
Choline: Crucial for brain health, with a significant amount found in the yolk.

Optimal Cooking for Health-Conscious Eaters

For those looking to maximize nutritional benefits while minimizing extra fat and calories, some cooking methods are preferable. Poaching and boiling involve no additional fat, maintaining the eggs' natural low-calorie and fat content. Scrambling or frying, while adding flavor, introduce extra fat from butter, oil, or milk.

Here are some tips for healthier preparation:

Use non-stick pans: This allows you to cook scrambled or fried eggs with little to no oil or butter, keeping the macros closer to that of a boiled egg.
Choose healthy fats: If you do use oil, opt for a small amount of healthy, unsaturated fat like avocado oil or olive oil instead of butter.
Mix with vegetables: Enhance the nutritional value of scrambled eggs by adding vegetables like spinach, peppers, or onions without significantly increasing the macro load.

Conclusion: A Versatile Protein Source

In summary, understanding what are the macros for 2 cooked eggs reveals them to be a highly efficient, nutrient-dense food. With approximately 13 grams of high-quality protein, 10-11 grams of healthy fat, and minimal carbs, they are a fantastic option for a variety of dietary plans. While the cooking method influences the final calorie and fat count, simple preparation techniques like boiling or poaching offer the purest form of their nutritional benefits. Whether for weight management, muscle gain, or general health, incorporating eggs into your diet is a smart, balanced choice.

Optional Outbound Link For more detailed nutritional data on eggs, including amino acid profiles, the USDA's FoodData Central is a highly authoritative source: https://fdc.nal.usda.gov/index.html

Frequently Asked Questions

Yes, while the core macros of the egg itself are consistent, the cooking method can alter the final nutrition. Scrambling or frying with butter or oil will increase the total calories and fat, whereas boiling or poaching will keep the macros closest to the egg's natural state.

Two large cooked eggs contain approximately 12.6 to 13 grams of protein. This is a high-quality, complete protein that contains all nine essential amino acids necessary for the body.

Two large hard-boiled eggs contain about 148-155 calories, depending on the source. This method involves no additional fat, keeping the calorie count low and pure.

No, eggs are extremely low in carbohydrates. A serving of two large cooked eggs contains less than 1.5 grams of carbs, making them a very low-carb food.

Yes, eggs contain a mix of healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for brain health and hormone production. The majority of the fat is concentrated in the yolk.

Adding milk to scrambled eggs will increase the total carbohydrate and sugar content, along with a small increase in calories. Using full-fat milk will also increase the fat content, while low-fat milk will have less impact.

For a complete macronutrient profile, it is best to eat the whole egg. While egg whites are primarily protein, the yolk contains the majority of the fat, essential vitamins, and minerals. Eating the whole egg provides a more balanced and nutrient-rich meal.