A single large egg contains about 74 calories. Most of those calories come from the yolk, which packs 56 calories into a surprisingly small package. The egg white contributes just 18 calories. That calorie count makes eggs one of the most nutrient-dense foods you can eat for under 100 calories.
What’s Inside Those 74 Calories
A large egg delivers 6.3 grams of protein, 5.3 grams of fat, and barely any carbohydrates (about half a gram). The fat includes 1.6 grams of saturated fat, with the rest split between healthier monounsaturated and polyunsaturated fats. All of the fat lives in the yolk, along with most of the protein. The white is almost pure protein and water.
Beyond the macronutrients, eggs carry a surprisingly rich micronutrient profile for such a small food. One large egg provides about 10% of your daily vitamin D needs. Eggs are also one of the best dietary sources of choline, a nutrient important for brain function that most people don’t get enough of, and they contain lutein and zeaxanthin, two compounds that support eye health.
Yolk vs. White: Which Should You Eat
If you’re strictly counting calories, eating only whites saves you about 56 calories per egg. But you also lose nearly every vitamin and mineral the egg contains, plus a good chunk of the protein. Two egg whites give you roughly 36 calories and 7 grams of protein, which is comparable to one whole egg’s protein but with none of the fat-soluble nutrients.
For most people, eating the whole egg is the better choice. The dietary guidelines no longer set a strict limit on dietary cholesterol, and research has found no strong link between the cholesterol you eat and the cholesterol levels in your blood. That said, a large study from Northwestern University found that eating three to four whole eggs per week was associated with a modest (6%) increase in cardiovascular disease risk, so moderation still matters if you have existing heart concerns.
How Cooking Changes the Calorie Count
A boiled or poached egg stays right at 74 calories because you’re not adding any fat during cooking. Once you start frying or scrambling, the calorie count climbs depending on what goes into the pan.
One tablespoon of butter adds 102 calories. Most people use less than a full tablespoon to fry a single egg, but even half a tablespoon pushes your egg from 74 to about 125 calories. Olive oil is similar, running roughly 120 calories per tablespoon. Cooking spray is the lightest option, adding only a few calories per spritz. Scrambled eggs pick up extra calories from both the cooking fat and any milk or cream mixed in, making the final count harder to pin down. A two-egg scramble with butter and a splash of milk can easily reach 250 calories or more.
If you’re tracking calories closely, boiling or poaching keeps the math simple and the numbers low.
Eggs by Size
The 74-calorie figure applies to a large egg, which weighs about 50 grams. Sizes vary, and so do the calories:
- Medium egg: roughly 63 calories
- Large egg: 74 calories
- Extra-large egg: roughly 85 calories
- Jumbo egg: roughly 96 calories
Nutrition labels on egg cartons use the large egg as the standard serving size, so that’s the number you’ll see most often.
Why Eggs Keep You Full
Eggs punch above their calorie weight when it comes to keeping you satisfied. A study published in the Journal of the American College of Nutrition compared an egg breakfast to a bagel breakfast with the same number of calories in overweight adults. The egg group reported significantly greater feelings of fullness and ate less at lunch. More strikingly, their total calorie intake stayed lower for the rest of the day and even into the following day, a full 36 hours after the meal.
This comes down to protein’s effect on appetite. Protein triggers stronger satiety signals than carbohydrates or fat, and it has a higher thermic effect, meaning your body burns more calories digesting it. With 6.3 grams of protein in just 74 calories, eggs deliver one of the best protein-to-calorie ratios of any whole food. For comparison, you’d need about 170 calories of chicken breast or 150 calories of Greek yogurt to get the same amount of protein.