Eggs are naturally low in calories. In fact, the average medium-sized Happy Egg contains around 66. Even better, eggs are super-nutritious and fill you up for longer than lots of other foods. So you’re getting great value from the calories you consume.
Does cooking affect the calories in an egg?
The answer is, it depends how you cook them. If you add butter to your scrambled eggs or use oil to cook a fried egg, you’ll be adding to the calories – and saturated fats – you’re taking in. On the other hand, if you poach or boil your eggs, you won’t be adding to their calorie or fat content at all.
The average medium-sized egg, boiled or poached, still only contains around 66 calories. If you scramble an egg with a teaspoon of butter (no milk), or fry it using a teaspoon of olive oil, you’re adding about 37 calories and about 4.4g of fat. If you minimise the fat you’re using you can keep the calories right down.
Happy Eggs and your happy weight
The great thing about eggs is that they’re jam-packed with the nutrients, protein, vitamins, minerals and fats your body needs to stay healthy and work properly – but are very low in calories.
Eggs also leave you feeling much fuller than other foods with the same calorie count, so you’ll stave off the hunger pangs for longer, and be less likely to reach for snacks. So, whether you’re just trying to eat healthily or you want to lose some weight without missing out on nutrients, eggs are a great choice.
Not all fats are created equal
The average medium-sized egg contains around 4.6g of fat. Most of this (about 38%) is monounsaturated, while 16% is polyunsaturated. The good kind of fat.
Only 28% of the total fat (or 1.3g) is saturated fat – the not so good-for-you kind. The NHS recommends that the average woman should eat less than 20g of saturated fat a day, and the average man less than 30g. So, if you eat a couple of eggs a day, they make up just 13% of your recommended intake.
Remember that fats are an essential part of a balanced diet, and some are really good for you. Like long-chain omega-3 fatty acids, in particular DHA (docosahexaenoic acid). This essential fatty acid is the same as those in oily fish and can help to keep your brain and eyes healthy. Eggs are a good source of omega-3, so if you’re a vegetarian, they can help you get plenty in your diet.
Whole egg nutritional information – per 100g
Energy: 547 kj or 131 kcal
Fat: 9.0g
Of which saturates: 2.5g
Carbohydrate: <0.5g
Of which sugars: <0.5g
Protein: 12.6g
Salt: 0.385g
There are on average between 55 and 80 calories in an egg depending on its size. For details of all sizes see below.
How many calories are there in an egg?
The calories in an egg will vary depending on the size and how it is prepared. However, on average a single medium-sized egg will contain around 66 calories, an average small egg will contain around 55 calories and an average large egg around 80 calories.
Most of these calories come from the yolk, which is the particularly nutrient dense part of the egg and includes many essential vitamins and minerals. Below is a list of full calorie values in various sizes of an egg.
Nutrition information | Per small egg (48g) | Per medium size egg (58g) | Per large egg (68g) | Per very large egg (78g) | Per 100g |
Energy kcal(calories) | 54 | 66 | 78 | 90 | 131 |
Energy kJ | 227 | 277 | 326 | 377 | 547 |
Calories in cooked eggs
Two scrambled eggs cooked in the microwave with a little salt and pepper and a dash of semi-skimmed milk will provide around 170 calories. If you are cooking your scrambled eggs using the pan method, two large eggs with a dash of semi-skimmed milk scrambled with a small knob of butter will total between 200 and 245 calories depending on the amount of butter added.
Poached eggs are very popular as they don’t need you to add any extra cooking oil or butter to cook. This means poached egg calories equal the same as in the table above – between 54 and 80 calories depending on the size.
The calorie value of a fried egg will differ depending on the type of fat used in the pan and whether you drain it. It is often recommended to use oils which are rich in monounsaturates such as rapeseed or olive oil. A fried egg can range from 85 calories if using only a little spray-oil, to around 120 calories if frying in oil and not draining it.
Calories in popular egg dishes
Egg dish | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
One boiled egg, 2 slices toast + 10g margarine | 320 | 15 | 31 | 17 |
Two egg plain omelette, 200g potatoes | 325 | 19 | 35 | 14 |
Two scrambled eggs, 1 toasted bagel (60g) | 334 | 20 | 35 | 14 |
Eggs and dieting
Eggs are a great food to include in your diet if you’re trying to lose weight whilst ensuring your body gets all the essential nutrition it needs. Because eggs are nutritionally dense and contain fewer than 70 calories (medium-sized) they can be part of any calorie-controlled meals and snacks whilst still providing lots of protein and vital vitamins, minerals and fats.
The way you prepare your eggs will of course affect their nutritional value. For instance, if you fry an egg in fat, instead of boiling it, this will increase the number of overall calories. It is also important to eat your eggs along with other nutrient-rich foods, such as vegetables, salads and whole grains.
More information about eggs and nutrition
If you are interested in eggs and dieting, visit our section on eggs and weight loss
For more information on eggs and health, visit our health section or nutritional information page for more details on calories, fats and carbohydrates.
All information checked by an independent Registered Nutritionist/Dietitian