Which Egg Has the Lowest Calories? A Nutritional Breakdown

January 8, 2026 •

4 min read

A single large chicken egg white contains only about 17 calories, but determining which egg has the lowest calories overall depends on the type, size, and preparation, challenging the simple assumption that all eggs are created equal for a diet. The complete answer requires a deeper look into both avian species and cooking methods.

Quick Summary

The egg white is the lowest calorie component of any egg, but for whole eggs, the tiny quail egg has fewer total calories per serving than a standard chicken egg. When comparing per 100 grams, a chicken egg surprisingly has a lower calorie density than a quail egg. Boiling or poaching is the lowest calorie preparation method, avoiding added fats.

Key Points

Egg White is Lowest Calorie: A large chicken egg white contains only about 18 calories, offering a lean, fat-free protein source.
Quail Eggs are Lowest 'Per Egg': Due to their tiny size, single quail eggs have the lowest calorie count, at approximately 14 calories each.
Chicken Eggs are Lower 'Per Gram': A 100-gram serving of chicken egg is less calorie-dense (128 kcal) than a 100-gram serving of quail egg (159 kcal).
Preparation is Key: Poaching and boiling add zero extra calories from fat, making them the healthiest cooking methods for dieters.
Consider Nutrient Density: While lower in calories, egg whites lack the vitamins, minerals, and healthy fats concentrated in the yolk, so a whole egg provides more complete nutrition.
Mindful Additions: Avoid high-calorie add-ons like butter, oil, and cheese when preparing eggs for a low-calorie meal. Use cooking spray instead.
Duck and Goose Eggs are High Calorie: Larger eggs from ducks and geese contain significantly more calories and fat, making them less suitable for low-calorie diets.

The Lowest Calorie Part: Egg Whites

For those seeking the absolute lowest calorie option, the egg white is the clear winner. A large chicken egg white, weighing approximately 34 grams, contains only 18 calories, offering a significant amount of high-quality protein with virtually no fat or cholesterol. While nutrient-rich yolks contain essential fat-soluble vitamins and choline, egg whites provide a lean protein boost that can be ideal for reduced-calorie eating plans or for fitness enthusiasts focused on maximizing protein intake without extra fat. Some people substitute two egg whites for one whole egg to reduce calories, gaining similar protein content at a fraction of the caloric cost. It is important, however, not to rely solely on egg whites, as the yolk contains a wide spectrum of nutrients vital for overall health.

Comparison of Whole Eggs by Type and Size

When comparing different types of whole eggs, the answer depends on whether you are looking at the calorie count per individual egg or per 100 grams. Quail eggs are the smallest and therefore contain the fewest calories on an individual basis, with a single quail egg having approximately 14 calories. In contrast, a large chicken egg typically contains around 72 calories. This might lead one to believe quail eggs are a better low-calorie choice. However, because quail eggs have a higher yolk-to-white ratio, they are actually more calorie-dense when compared gram-for-gram. For every 100 grams, a hen's egg has a lower caloric content (128 kcal) than a quail egg (159 kcal), which is important context for anyone comparing caloric density. Large goose and duck eggs are the highest in calories, with a typical goose egg exceeding 260 calories and a duck egg containing around 130 calories due to their much larger size and yolk content.

How Cooking Method Affects Your Final Calorie Count

The preparation method of an egg can dramatically alter its final calorie count. The lowest-calorie cooking methods are poaching and boiling, as they involve no additional fats like oil or butter. A large boiled egg has around 78 calories, and a poached egg is approximately 74 calories. In contrast, frying an egg in oil or butter can increase its calorie count significantly. Depending on the amount of fat used, a fried egg can easily add 20 or more extra calories. Similarly, scrambling eggs with milk and butter can increase the calorie total. For instance, two scrambled eggs with a knob of butter can be over 200 calories, while two large poached eggs are only around 148 calories.

Nutritional Density vs. Low Calories

While focusing on calories can be useful, it's crucial to remember that eggs offer excellent nutritional density. Prioritizing foods based solely on their calorie content isn't the most holistic approach to healthy eating. The yolk contains essential vitamins (A, D, E, K), minerals, and healthy fats that are absent in the egg white alone. For most healthy individuals, whole eggs are an excellent addition to a balanced diet, offering satiating protein that can aid in weight management by reducing overall daily caloric intake. The key is mindful preparation to control added fats and calories. For low-calorie options, simply cooking a whole egg via boiling or poaching offers the best of both worlds: a highly nutritious meal with minimal calories.

Comparison of Common Eggs


Egg Type	Typical Size (g)	Calories (per egg)	Calories (per 100g)	Calorie Source	Notes
Chicken (Small)	38	~54	~142	Yolk and White	Smaller size means fewer calories.
Chicken (Large)	50	~72	~144	Yolk and White	Standard, widely available option.
Quail	9-11	~14	~159	Higher yolk-to-white ratio	Fewer calories per egg due to size.
Duck	70-100	~130	~185	Richer, larger yolk	Significantly higher calories due to larger size.
Goose	140-150	~266	~185	Largest egg, large yolk	Highest calories per egg.
Large Egg White	34	~18	~53	Protein and Water	Lowest-calorie component of any egg.

Low-Calorie Egg Cooking Tips

Poach for Perfection: A perfectly poached egg adds zero extra fat or calories. It's a clean, delicious, and low-cal protein source.
Boil for Convenience: Hard or soft-boiled eggs are portable, easy to prepare, and free of added calories. They make for a great snack or salad topping.
Use Cooking Spray: If you prefer fried or scrambled eggs, use a minimal amount of non-stick cooking spray instead of butter or oil to cut down on calories.
Focus on Nutrient-Dense Mix-ins: Instead of cheese or bacon, add low-calorie vegetables like spinach, peppers, mushrooms, and onions to your omelets for extra volume and nutrients.

Conclusion

The question of which egg has the lowest calories has multiple correct answers depending on the perspective. For the lowest calorie count per item, the quail egg is the winner due to its miniature size. For the lowest calorie-per-gram option among whole eggs, the standard hen's egg comes out on top. If you are looking for the lowest-calorie protein source extracted from an egg, the egg white is unrivaled. Ultimately, for a balanced, nutritious diet, the way you prepare the egg matters more than the specific type. Poaching and boiling remain the best cooking methods for keeping calories in check while reaping all the nutritional benefits of a whole egg.

Nutritional Aspects of Eggs for a Healthy and Sustainable Diet

Frequently Asked Questions

The egg white has the lowest calories. A single large chicken egg white contains only about 17-18 calories, compared to around 55 calories in the yolk.

Yes, different eggs have different calorie counts based on their size and composition. Smaller eggs like quail eggs have fewer calories per egg, while larger ones like duck or goose eggs have considerably more.

A standard large chicken egg contains approximately 72 calories. Smaller chicken eggs will have fewer, and larger ones will have more.

Yes, the cooking method significantly impacts the final calorie count. Methods like boiling or poaching add no extra calories, whereas frying or scrambling with oil or butter increases the calorie total.

For those on a very low-fat or low-calorie diet, egg whites can be beneficial. However, the egg yolk contains most of the vitamins, minerals, and healthy fats, so eating the whole egg provides more comprehensive nutrition.

Quail eggs are a good low-calorie choice if you are counting calories per item, as each small egg has only about 14 calories. However, they are more calorie-dense per 100g than chicken eggs due to a higher yolk-to-white ratio.

The lowest calorie way to cook eggs for breakfast is to boil or poach them, as these methods don't require any added fats like butter or oil.

No, there is generally no significant caloric difference between farm-fresh and commercial eggs of the same size. Nutritional differences tend to be minimal and depend more on the hen's diet and genetics.

To reduce calories in scrambled eggs, use non-stick cooking spray instead of butter or oil, and consider using a higher proportion of egg whites to whole eggs. Adding low-calorie vegetables also increases volume and nutritional content without excessive calories.