Which Type of Cooked Egg Has the Least Calories? A Guide to Healthy Preparation

October 30, 2025 •

4 min read

One large egg contains approximately 72–78 calories on its own. Choosing which type of cooked egg has the least calories depends almost entirely on the preparation method, as adding fats and oils significantly increases the total calorie count.

Quick Summary

The lowest-calorie cooked egg options are poached and boiled, as they are cooked in water and require no added fats or oils. Other methods like frying or scrambling typically add extra calories from butter, oil, or milk.

Key Points

Poached and boiled eggs have the lowest calories: These methods use only water, avoiding added fats and keeping the calorie count to just the egg itself.
Frying and scrambling add calories: Cooking with butter, oil, or milk increases the final calorie count, making these methods higher in energy than poaching or boiling.
Smart substitutions can reduce calories: For scrambled eggs or omelets, use a non-stick spray instead of oil and add nutrient-dense vegetables to increase volume and fiber.
Egg yolks are nutrient-rich: While egg whites are low in calories, the yolk contains important vitamins, choline, and antioxidants beneficial for brain and eye health.
Eggs are a high-protein, satiating food: Regardless of cooking style, eggs are an excellent source of protein that helps you feel full longer, which supports weight management.
Low-heat methods preserve nutrients: Gentle cooking methods like poaching and boiling retain more of the egg's vitamins and antioxidants compared to high-heat preparations.

Eggs are a nutritional powerhouse, packed with high-quality protein, vitamins, and minerals. For those mindful of their calorie intake, the method of cooking can be the deciding factor in creating a healthier meal. The simplest and most straightforward preparations are always the best for minimizing calories.

The Lowest-Calorie Cooked Eggs: Boiled and Poached

When you’re looking for the absolute lowest-calorie egg option, your best bet is a method that uses only water and no added fats. These methods preserve the egg's natural nutrition without any extra ingredients. Both poached and boiled eggs are excellent choices for weight management, as they maximize protein intake while keeping calories at a minimum.

Poached Eggs

Poaching involves cooking an egg in simmering water. A large poached egg contains around 72 calories and 6.3 grams of protein. Since no oil or butter is used, the calorie count remains virtually unchanged from the raw egg. Poaching is also a great option for preserving the egg's nutrients, as the gentle, low-heat method limits the oxidation of cholesterol and retains vitamins.

Boiled Eggs

Boiling, whether soft-boiled or hard-boiled, is another fat-free cooking method. One large hard-boiled egg contains approximately 77–78 calories, with no added fat. Boiled eggs are a convenient, portable, and satiating source of protein, making them an excellent snack or addition to salads. Hard-boiled eggs are a safer choice if you are concerned about Salmonella, as the high heat ensures the yolk is fully cooked.

Comparing Cooking Methods: From Low to High Calories

Other popular cooking methods introduce fats, and sometimes other ingredients, which increase the calorie content. While these preparations can still be part of a healthy diet, it's important to be mindful of what is added.

Scrambled Eggs

Scrambled eggs, while delicious, often involve additional ingredients. The calorie count can vary widely based on what you add to the pan. A single scrambled egg cooked with a teaspoon of butter and a splash of milk can have a higher calorie and fat content than its poached or boiled counterparts. However, there are low-calorie approaches, such as using a non-stick cooking spray instead of butter and adding vegetables to increase volume and nutrients without many extra calories.

Fried Eggs

Frying eggs requires adding oil or butter to the pan. This process significantly increases the overall calorie and fat count. For example, one large fried egg can contain around 90 calories, depending on the amount and type of fat used. While you can use a zero-calorie cooking spray to achieve a similar texture without the added calories, it’s not truly a fried egg. For those who enjoy a crispy-edged fried egg, it’s best to limit the amount of fat or use a heart-healthy oil like olive oil in moderation.

Omelets

An omelet is essentially a more elaborate version of scrambled eggs, and its calorie content depends on what fillings you use. While the base can be low-calorie (especially if made with egg whites and cooking spray), additions like cheese, bacon, and sausage can turn it into a high-calorie meal. To keep an omelet healthy, focus on vegetable fillings like spinach, bell peppers, and mushrooms.

How to Minimize Calories in Your Favorite Egg Dishes

If you prefer a preparation method other than poaching or boiling, you can still enjoy a low-calorie egg dish by following a few simple tips:

Use cooking spray: Non-stick cooking sprays contain negligible calories and can replace butter or oil for scrambling and frying.
Go with egg whites: While the yolk contains many vital nutrients like choline, using only the egg whites will drastically reduce the calorie and fat content.
Add vegetables: Bulk up your scrambled eggs or omelets with fiber-rich vegetables, such as spinach, onions, and bell peppers. This increases satiety without adding many calories.
Watch the fillings: Be mindful of high-calorie add-ins like cheese, sausage, and bacon. Opt for a small sprinkle of cheese or lean proteins instead.
Cook at lower temperatures: Cooking at high temperatures for long durations can increase cholesterol oxidation and degrade some nutrients. Cooking at lower temperatures preserves the nutritional integrity of the egg.

A Comparison of Calorie Content by Cooking Method


Cooking Method	Added Fat (Large Egg)	Approximate Calories (Large Egg)	Primary Calorie Source
Poached	None	72–74	Egg itself
Hard-Boiled	None	77–78	Egg itself
Fried	Butter or Oil	90+	Egg + Added fat
Scrambled	Butter and/or Milk	91+	Egg + Added fat and/or milk
Baked (without fat)	None	72	Egg itself

Nutritional Benefits of Eggs

Beyond their calorie count, eggs offer a wealth of health benefits regardless of how they are cooked. They are a complete protein source, providing all nine essential amino acids. Egg yolks are particularly rich in vital nutrients like choline, which is crucial for brain health, and antioxidants like lutein and zeaxanthin, which support eye health. The protein and healthy fats in eggs also contribute to feelings of fullness, helping to reduce overall calorie intake and assist with weight loss. For more detailed information on the overall health benefits of eggs, Healthline provides a comprehensive overview.

Conclusion: Making the Best Choice for Your Diet

Ultimately, the choice of which type of cooked egg has the least calories comes down to preparation. For the most calorie-efficient and nutritionally pure option, poaching or boiling is the clear winner. However, this doesn't mean other methods are off-limits. By making smart adjustments, such as using non-stick spray or adding healthy vegetables, you can still enjoy scrambled eggs or omelets as part of a balanced diet. Prioritizing low-calorie cooking methods is a simple yet effective strategy for maintaining a healthy lifestyle without sacrificing the delicious taste and significant nutritional benefits that eggs provide.

Frequently Asked Questions

A large hard-boiled egg contains about 77 calories, whereas a large fried egg can have 90 calories or more, depending on the amount and type of oil or butter used.

Poached eggs are generally healthier for weight loss because they are cooked in water without any added fats. Scrambled eggs typically include butter or milk, which increases the calorie and fat content.

Yes, you can eat fried eggs on a diet, but it is important to be mindful of the added fat. To keep calories low, use a non-stick cooking spray instead of butter or oil, or use a small amount of heart-healthy oil.

To reduce calories in an omelet, use a non-stick cooking spray instead of butter, fill it with plenty of vegetables, and limit or avoid high-calorie additions like cheese, bacon, and sausage.

Using only egg whites saves calories and fat, as one white has only 17 calories. However, you will miss out on the valuable nutrients found in the yolk, such as choline and vitamins A and D.

Water-frying, or steam-frying, is a method where you add a small amount of water to a non-stick pan to create steam and cook the egg, achieving a fried-like texture without using oil. This is a great low-calorie alternative to traditional frying.

While some nutrients like Vitamin D and antioxidants can be slightly reduced by heat, eggs are still an incredibly rich source of nutrients. Shorter, lower-heat cooking methods are better for retaining the maximum amount of nutrients.