What Egg Has the Lowest Calories? A Nutritional Guide

November 28, 2025 •

3 min read

Did you know a single large chicken egg contains about 72 calories? The quest for the lowest-calorie egg reveals that the answer depends on whether you're focusing on a specific part of the egg, such as the white, or comparing different types of poultry eggs. This guide explains what egg has the lowest calories and all the factors that influence the total count.

Quick Summary

This article explores which part of an egg and which bird's egg offers the fewest calories, covering whole eggs, egg whites, and different poultry varieties. It also details how cooking methods impact calorie counts and provides guidance on making lower-calorie choices.

Key Points

Egg White is Lowest: The white part of any egg is significantly lower in calories and fat than the yolk.
Quail Eggs Win on Size: A single quail egg contains the fewest calories (around 14) due to its small size, though they are higher in nutrients by weight than chicken eggs.
Chicken Eggs Offer Best Balance: Large chicken eggs are a great low-calorie, nutrient-dense choice, providing about 72 calories each.
Cooking Method Matters: Poaching and boiling are the lowest-calorie cooking methods, as they don't require added fats like oil or butter.
Whole Egg vs. White: While egg whites are lower in calories, the yolk contains most of the egg's vitamins and minerals, so eating the whole egg provides a more complete nutritional profile.
Avoid Additives: Ingredients like butter, cheese, and milk add substantial calories to eggs when scrambling or frying.

Eggs are a nutritional powerhouse, offering a rich source of protein, vitamins, and minerals. For those watching their caloric intake, understanding the differences in calorie content can make a significant impact on their diet. While the egg white is the clear winner for the lowest calories by volume, considering the type of egg and preparation method is key to making the best choice.

The Lowest-Calorie Part of an Egg

Within any single egg, the egg white is the part with the lowest calories. The calorie difference between the white and the yolk is substantial, with the yolk containing the majority of the fat and calories.

Egg White: A large chicken egg white (about 34 grams) contains only about 18 calories, with no fat or cholesterol. It is almost pure protein and water, making it a great option for boosting protein intake without adding many extra calories.
Egg Yolk: The yolk of a large chicken egg (about 17 grams) contains approximately 56 calories. While higher in calories, the yolk is also where most of the egg's vitamins, minerals, and healthy fats are concentrated, including choline, vitamin A, and vitamin B12.

Whole Egg vs. Egg Whites: What's Best for Your Goals?

For those on a very low-calorie diet, using only egg whites is an effective strategy to increase protein intake. However, for a nutrient-rich, balanced diet, the whole egg offers a more complete nutritional profile, and its calorie count is still relatively low.

Calorie Comparison Across Different Bird Eggs

When comparing different types of eggs, the size is the most important factor influencing the overall calorie count. Per egg, the small quail egg has the fewest calories, while larger varieties like duck or goose eggs have considerably more.

Egg Calorie Comparison Table (Per Egg)


Egg Type	Approximate Weight	Approximate Calories
Quail Egg	9 grams	14 calories
Small Chicken Egg	38 grams	54 calories
Large Chicken Egg	50 grams	72 calories
Jumbo Chicken Egg	63 grams	90 calories
Duck Egg	70 grams	130 calories
Goose Egg	144 grams	270 calories
Emu Egg	Very Large (~1,000 g)	~1,000 calories

The Impact of Cooking Method on Calories

The way you prepare an egg can add significant calories to your meal. The healthiest, lowest-calorie methods involve cooking without added fats.

Poached or Boiled: These are the ideal low-calorie cooking methods because they use only water, adding no extra fats. A poached or hard-boiled large chicken egg will retain its original 72-78 calories.
Fried: Frying an egg in oil or butter adds extra calories and fat. A fried egg with a teaspoon of oil can jump to approximately 120 calories or more.
Scrambled: Scrambling with butter or milk will increase the calorie count. For a lower-calorie option, use only egg whites and a non-stick cooking spray.

Tips for Incorporating Low-Calorie Eggs into Your Diet

For a satisfying meal without excess calories, try these tips:

Pair with vegetables: Adding plenty of vegetables to your eggs, such as spinach in a scrambled egg or a veggie omelet, boosts fiber and nutrients, increasing fullness with minimal extra calories.
Boost protein with egg whites: For a high-protein, lower-calorie meal, use a combination of one whole egg and a few extra egg whites.
Stick to simple preparation: Master the art of poaching or boiling eggs. These methods are simple and prevent you from adding extra calories from cooking fats.
Use non-stick spray: When scrambling or making an omelet, opt for a calorie-free cooking spray instead of butter or oil.

Conclusion

When asking what egg has the lowest calories, the answer is multi-faceted. On a per-item basis, the small quail egg is the lowest, but the egg white from any bird's egg is the most calorie-efficient part. For a healthy, complete meal, a whole chicken egg prepared by poaching or boiling offers a great balance of low calories and high nutrition. The best choice ultimately depends on your dietary goals and nutrient priorities, but by understanding the caloric differences, you can easily make smarter choices. For more in-depth information on egg nutrition and health benefits, you can refer to authoritative sources such as the USDA FoodData Central.

Frequently Asked Questions

The egg white has the lowest calories. It contains only about 18 calories in a large egg, whereas the yolk contains around 56 calories.

Yes, different types of eggs have different calorie counts, primarily because of their size. For example, a single duck egg is much larger than a chicken egg and contains more calories.

Yes, a small chicken egg (approx. 54 calories) is lower in calories than a large chicken egg (approx. 72 calories) because the calorie count is dependent on the size of the egg.

Yes, scrambling or frying adds calories because of the oil, butter, or other ingredients used in the cooking process. For a lower-calorie option, opt for boiling or poaching.

A single quail egg is lower in calories (around 14) than a single chicken egg (around 72) because quail eggs are much smaller in size. However, you would need multiple quail eggs to equal the size of one chicken egg.

While egg whites are lower in calories and fat, the yolk contains most of the egg's vitamins, minerals, and healthy fats. Eating the whole egg provides a wider range of nutrients.

The lowest calorie ways to cook eggs are poaching or boiling, as these methods don't require adding any extra fats like oil or butter.

No, there is no nutritional difference, including calories, between white eggs and brown eggs. The shell color is determined by the genetics of the hen.