Which Eggs Are Lowest in Calories? A Comprehensive Guide

November 23, 2025 •

4 min read

Despite popular belief, egg whites contain significantly fewer calories than whole eggs. Finding which eggs are lowest in calories depends not only on the type of egg but also its size and preparation, making informed choices key for managing your caloric intake effectively.

Quick Summary

A detailed guide comparing the calorie content of different types of eggs, including quail, chicken, and duck. It covers variations by size and species, the calorie difference between yolks and whites, and how various cooking methods impact the final calorie count.

Key Points

Quail Eggs: Offer the lowest calorie count per individual egg, but are more calorie-dense per 100g compared to chicken eggs.
Egg Whites: The most effective way to reduce calories dramatically is to eat only the egg whites, which contain minimal fat and fewer than 20 calories per large egg.
Egg Size: For chicken eggs, smaller sizes have fewer calories. A small chicken egg has roughly 54 calories, while a jumbo has around 90.
Preparation Method is Key: Poaching and boiling add zero extra calories, making them the lowest-calorie cooking methods. Frying or scrambling with oil or butter significantly increases the total.
Control the Add-Ins: To keep calorie counts low, avoid fatty add-ins like cheese, butter, or bacon. Instead, use vegetables, herbs, and spices.
Duck Eggs: Contain more calories, fat, and protein than chicken eggs due to their larger size.

Understanding Egg Calories by Species and Size

When searching for the lowest-calorie egg, the answer is more nuanced than simply picking a species. The final calorie count is heavily influenced by the egg's size and weight. A small quail egg contains the fewest calories on an individual basis, but its calorie density (calories per 100g) is actually higher than a chicken egg due to a larger yolk-to-white ratio. Conversely, a larger duck egg contains significantly more calories, fat, and protein than a chicken egg due to its size.

The Calorie Champion: Quail Eggs

At approximately 14-15 calories per egg, a single quail egg is the clear winner for the lowest-calorie option per serving. While small, they are also quite nutrient-dense, offering substantial protein and healthy fats for their size, which can increase satiety. However, if you were to eat enough quail eggs to equal the volume of one large chicken egg, the calorie total would be higher.

Size Matters for Chicken Eggs

Chicken eggs are the most common and their calories vary directly with size. This simple correlation is a reliable way to manage intake:

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

The Ultimate Low-Calorie Choice: Egg Whites

The most dramatic reduction in calories comes from separating the egg white from the yolk. The white is primarily protein and water, containing only around 17 calories in a large egg, with virtually no fat. The yolk, which is rich in fats, cholesterol, and vitamins, contains the majority of the calories, about 55 in a large egg. For those on a very low-calorie or high-protein diet, using only egg whites is a powerful strategy, though it does mean forgoing the nutrients found exclusively in the yolk.

Comparing Egg Types: A Nutritional Breakdown

The following table offers a clear side-by-side comparison of the calorie and macronutrient content for three common types of eggs, using a consistent 100-gram serving for accurate comparison.


Nutrient (per 100g)	Chicken Egg	Quail Egg	Duck Egg
Calories (kcal)	143	158	185
Protein (g)	13	13.1	13
Fat (g)	9.5	11.1	14
Saturated Fat (g)	3.1	3.6	4
Cholesterol (mg)	372	844	884

Cooking Methods That Keep Calories Low

How an egg is prepared is a critical factor in its final calorie count. The key is to avoid adding fat via oils or butter.

Poaching and Boiling: These methods involve cooking the egg in water, which adds no extra calories. A poached or hard-boiled large egg contains its inherent 72 calories. This is the best method for those seeking the lowest-calorie preparation.
Scrambling and Frying: Using oils or butter to fry or scramble eggs significantly increases the calorie count. For example, a single fried large egg can jump to over 100 calories depending on the amount of fat used. You can minimize this by using a non-stick pan or a calorie-free cooking spray.
Microwaving: Making scrambled eggs in the microwave is another way to avoid added fats, as you can mix them with a small splash of milk and avoid oil entirely.

Strategic Ways to Enjoy Eggs on a Low-Calorie Diet

Incorporating eggs into a low-calorie diet can be done strategically to maximize satiety and nutritional value while minimizing calories. Here are some tips:

Maximize Volume with Veggies: Add a generous serving of non-starchy vegetables like spinach, mushrooms, or bell peppers to your omelets or scrambles. This increases portion size and fiber without significantly adding to the calorie count.
Use Egg Whites for Volume: When making a large omelet or scramble, use one whole egg for flavor and nutrients, and supplement with several egg whites for increased protein and volume.
Season with Herbs and Spices: Flavor your eggs with herbs, spices, and a dash of pepper instead of high-calorie toppings like cheese or bacon.
Combine with Healthy Fats: Instead of cooking in butter, serve hard-boiled or poached eggs with a small side of avocado or a sprinkle of healthy seeds. This provides healthy fats in a controlled portion.

For more detailed information on healthy cooking practices, consult resources like the American Egg Board. The Incredible Egg.

Conclusion

Ultimately, the lowest-calorie egg depends on your preference. For the absolute lowest number per unit, the quail egg wins, though its calorie density is higher. For day-to-day use, a small chicken egg prepared without added fats is an excellent option. For a significantly low-calorie, high-protein meal, focusing on the egg whites is the most effective approach. The most crucial takeaway is that the preparation method has a more significant impact on the final calorie count than the type of egg itself. Poaching or boiling are the gold standards for minimizing calories, while additions like butter, oil, and cheese will increase them dramatically.

Frequently Asked Questions

Yes, a single quail egg contains fewer calories than a single chicken egg because of its small size (approx. 14-15 calories vs. 72 for a large chicken egg). However, per 100 grams, quail eggs are more calorie-dense.

The egg white is significantly lower in calories. The white of a large egg has only about 17 calories, while the yolk contains approximately 55 calories.

The lowest calorie ways to cook an egg are boiling or poaching, as these methods do not require adding any extra oils or fats.

No, the calorie content of eggs is not significantly affected by whether they are free-range, organic, or conventionally farmed. Nutritional differences are minimal unless the hens' diet was specifically fortified.

To reduce calories in scrambled eggs, use egg whites instead of whole eggs, cook with a non-stick cooking spray instead of butter or oil, and add vegetables for volume and nutrients.

Yes, duck eggs are larger than chicken eggs and have a higher fat content, resulting in more calories per egg. A single duck egg can contain around 130 calories compared to a large chicken egg's 72.

Yes, eggs can be excellent for weight loss. They are nutrient-dense and high in protein, which promotes satiety and can help reduce overall calorie intake.