What is 1 egg in calories? Exploring Nutrition for Diet Planning

November 7, 2025 •

3 min read

One large egg contains approximately 72 calories, but this can change depending on its size and how it is prepared. A low-calorie and nutrient-dense food, understanding what is 1 egg in calories is fundamental for anyone looking to manage their weight or improve their diet.

Quick Summary

The calorie count of a single egg varies by size and preparation method. A large egg contains about 72 calories, while a medium one has around 63. Cooking methods like frying, which adds fats, significantly increase the calorie count, unlike boiling or poaching.

Key Points

Size is the Main Factor: The number of calories in a single egg depends primarily on its size; a large egg has approximately 72 calories, a medium 63, and a small 54.
Preparation Affects Calories: Cooking methods that add fat, such as frying, will significantly increase the calorie count, whereas boiling or poaching keeps the calorie content low.
Yolk vs. White: The majority of an egg's calories, fats, vitamins (including D), and antioxidants are concentrated in the yolk, while the white is almost entirely protein and water.
Complete Protein Source: Eggs are considered a complete protein, meaning they contain all nine essential amino acids needed by the human body.
Nutrient-Dense Food: Beyond protein, eggs are a rich source of choline for brain health, selenium for immunity, and antioxidants like lutein and zeaxanthin for eye health.
Aids Weight Management: The high protein content in eggs promotes satiety, helping to reduce appetite and total calorie intake, which supports weight loss or maintenance efforts.

Egg Calorie Breakdown by Size and Type

Eggs are a versatile and nutrient-rich food, but their calorie content isn't a one-size-fits-all number. The primary factor influencing the calorie count of an egg is its size. The yolk contains the majority of the calories, fat, and many nutrients, while the white is almost exclusively protein and water, with very few calories.

Raw Egg Calorie Guide by Size

Here is a general breakdown of the calories found in a raw, whole egg based on common US sizing standards:

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

The Impact of Preparation on Calories

How an egg is prepared can drastically change its final calorie count. While boiling or poaching adds virtually no extra calories, frying or scrambling requires adding fats like butter or oil, which can significantly increase the total. For example, a large egg fried in a tablespoon of butter can have its calories more than double.

A Deeper Look at Egg Nutrition

Beyond calories, eggs are packed with essential nutrients. They are considered a 'complete protein' because they contain all nine essential amino acids necessary for the body's functioning. The nutrition profile of a large egg includes:

Protein: Around 6 grams
Fat: Around 5 grams
Vitamins and Minerals: Excellent sources of choline (essential for brain health), selenium (for immune health), and Vitamin B12, along with Vitamin A, D, and E.

The Role of Yolk vs. Egg White

For those watching their calorie or fat intake, understanding the difference between the yolk and the white is key. Many nutrients, including choline, Vitamin D, and antioxidants like lutein and zeaxanthin, are concentrated in the yolk. While consuming egg whites alone provides a high-protein, low-calorie option, eating the whole egg provides the maximum nutritional benefit.

Comparison of Egg Cooking Methods

This table compares the nutritional impact of different cooking methods for a large egg:


Cooking Method	Approximate Calories	Added Fats/Calories	Notes
Boiled	72–78	None	Simplest preparation, minimal calorie change.
Poached	71–74	None	Cooked in water, similar calorie count to boiled.
Fried	~90–120+	Yes (Oil/Butter)	Calories increase based on the amount of fat used.
Scrambled (with milk/butter)	~170 (2 eggs)	Yes (Milk/Butter)	Ingredients like milk and butter add significant calories.
Omelette (with cheese)	~400 (3 eggs)	Yes (Butter/Cheese)	The highest calorie option due to added ingredients.

Eggs and Your Diet: From Weight Management to Health Benefits

Eggs have a reputation for being a great food for weight management. Their high protein content can increase satiety, helping you feel full for longer and reducing overall calorie intake. A study found that those who ate eggs for breakfast consumed fewer calories at lunch.

Furthermore, eggs offer numerous other health benefits:

Brain Health: Rich in choline, they support memory and cognitive function.
Eye Health: The antioxidants lutein and zeaxanthin help protect against macular degeneration.
Muscle Maintenance: The high-quality protein helps build and repair body tissues.
Omega-3 Enrichment: Eggs from pasture-raised or specially-fed hens can be higher in beneficial omega-3 fatty acids, which can help lower triglycerides.

Conclusion: Making Informed Dietary Choices

Understanding what is 1 egg in calories is just the starting point for incorporating this healthy food into your nutrition diet. While a large egg contains approximately 72 calories, this figure is a baseline that can be easily altered by cooking methods and added ingredients. For a weight-conscious diet, simple preparations like boiling or poaching are ideal, providing a high-protein, nutrient-dense meal for minimal calories. For broader health benefits, including supporting muscle and brain function, consuming the whole egg is recommended to gain all the nutrients stored in the yolk. By considering both the base calorie count and preparation method, you can effectively use eggs to meet your nutritional goals. Australian Eggs: Calories & kJ for Whites, Yolks & More.

Frequently Asked Questions

A single large egg contains approximately 72 calories, based on US sizing standards. This can vary slightly depending on the exact weight of the egg.

Yes, the calorie count can change based on the cooking method. Frying or scrambling an egg in oil or butter adds extra fat and, therefore, more calories, while poaching or boiling does not.

For a large egg, the yolk contains about 56 calories, while the egg white contains only about 18 calories. Most of the fat and nutrients are in the yolk.

Yes, eggs are an excellent addition to a weight loss diet. They are high in protein and can increase feelings of fullness, which helps reduce overall calorie consumption.

No, there is no nutritional difference between brown and white eggs. The color of the shell is determined by the hen's genetics and does not affect the nutritional value.

Boiling or poaching are generally considered the healthiest ways to prepare eggs, as they require no additional fat or calories. These methods maintain the egg's natural nutrient profile.

For most healthy individuals, moderate egg consumption does not significantly impact blood cholesterol levels. Recent research indicates that dietary cholesterol has less effect on blood cholesterol than saturated fats.