The answer depends on the size and cooking method. Thus, egg size matters: small eggs have 55 calories, large eggs have 80 calories.
Moreover, cooking method also matters. For example, boiled eggs are a nutrient-dense, low-calorie snack with 77 calories and 6.3g of high-quality protein.
Sounds good, right? This makes them a great choice for meal prep.
Eggs are not only a good source of calories, but they also provide essential nutrients and health benefits. In fact, studies show that eating eggs in moderation can lead to a healthier lifestyle, one research found that people who eat eggs regularly have a 18% lower risk of heart disease
They help maintain muscle mass and keep you feeling full.
Stay connected to the end of this post to learn about the calories in an egg and how many calories are in an egg.
Calorie Content in Different Egg Sizes
As you can see, egg size matters when it comes to egg calories. The average egg has 55 to 80 calories.
A small egg has 55 calories, a medium egg has less than 70 calories, a large egg has 80 calories.
That’s a difference of up to 25 calories between sizes!
Most of the calories come from the yolk. The yolk is nutrient dense, packed with vitamins and minerals but also contributes to the overall calorie count. That’s why many people opt for egg whites to reduce calories while still getting high quality protein.
Now that you know the calorie content of different egg sizes, you can make good choices and balance your meals without overloading on calories.
How Many Calories in an Egg
A medium egg has about 66 calories, mostly from the yolk, a large egg has 80 calories. Cooking method also matters.
Fried eggs can range from 85 to 120 calories depending on the fat used, a large fried egg is around 90 calories due to the fat and protein content.
However, poached eggs have the same calorie count as raw eggs, ranging from 54 to 80 calories depending on size.
Calories in a Boiled Egg
Boiled eggs are a low calorie, high protein snack. A large hard-boiled egg has 77 calories. And low in carbs, 0.56g per egg and 5.3g of total fat, 1.6g of saturated fat.
These eggs are a source of essential nutrients like calcium, iron and potassium, making them a nutrient dense option to boost your vitamin and mineral intake.
And here’s a bonus tip: boiled eggs can be stored in the fridge for up to a week, perfect for meal prep!
Calories in Different Cooking Methods
How you cook your eggs can make a big difference in the calorie count.
For example, fried eggs can range from 85 to 120 calories depending on the method and fat used. So if you’re watching your calories, you might want to choose cooking methods that require less added fat.
Here’s a quick look:
- Poached eggs: 54-80 calories
- 2 scrambled eggs in the microwave: 170 calories
- 2 large scrambled eggs in a pan with butter: 200-245 calories
Lower fat cooking methods like poaching or boiling has a lower calorie count than frying which requires added fats.
Nutritional Value of Egg Components
Eggs are a nutritional powerhouse, packed with essential vitamins, minerals and high quality protein.
Egg whites has 10.8g of protein per 100g, making them a popular choice for those who want to boost protein without adding many calories. And egg whites is a complete protein!
On the other hand, the yolk is where most of the egg’s vitamins and minerals are. Vitamins A, D, E, K and several B vitamins are found in the yolk, along with minerals like selenium, phosphorus and iodine.
The yolk also has antioxidants like lutein and zeaxanthin which supports eye health and may reduce the risk of cataracts.
Of course, the fats in eggs are mostly monounsaturated and polyunsaturated fats which is good for health.
Health Benefits of Eating Eggs
Eating eggs has many benefits, so add them to your diet. Regular egg consumption is linked to lower risk of excessive body fat and central obesity. Here are some of the benefits:
- Omega-3 eggs is a great source of Omega-3 for those who can’t get enough from other sources.
- Eating up to 3 eggs a day won’t increase HDL-c in healthy adults.
- Eggs will make you feel full so you eat less later in the day.
- The protein in eggs will keep you full so it’s a great option for meal planning.
- More protein will prevent muscle loss as we age.
Dietary Cholesterol and Heart Health
The relationship between dietary cholesterol and heart health is often debated especially when it comes to egg consumption.
Research shows a 6% increase in cardiovascular disease risk for every extra half egg consumed daily and 0.14 increase in the LDL-c/HDL-c ratio for each egg which could mean increased cardiovascular risk.
Here are some points to consider regarding dietary cholesterol and heart health:
- Higher LDL-c levels (8.14 mg/dL) is seen in those who eat more eggs compared to controls.
- Long term egg consumption can increase LDL-c in healthy individuals.
- The effect of egg consumption on blood lipids can vary; some may respond differently to dietary cholesterol.
- Eggs can increase high-density lipoprotein (HDL) the ‘good’ cholesterol which is associated with lower risk of heart disease.
Eggs in a Balanced Diet
Eggs provide essential nutrients, including:
- Protein
- Healthy fats
- Vitamins
- Minerals
So they’s a great addition to a balanced diet. Each egg has about 6 grams of protein which is good for muscle maintenance and overall health.
You can add eggs to your meals in many ways. For example omelets is a good source of protein and can be made healthier by adding vegetables and limiting high calorie ingredients like cheese.
Moreover, egg dishes like frittatas vary in calorie count depending on the ingredients but generally eggs, vegetables and sometimes cheese.
Popular Egg Dishes and Their Nutritional Profiles
Egg dishes is a favorite among many because of its versatility and nutritional profile. A medium egg has 66 calories while a very large egg has about 90 calories.
The yolk of a medium egg has 52 calories so it’s more nutrient dense than the white.
Let’s take a look at some popular egg dishes and their nutritional profiles:
- Egg, bacon and cheese quiche: 299 calories mostly from fat (63% of total calories).
- Macronutrient breakdown of egg, bacon and cheese quiche: 21g fat, 21g carbs, 6g protein.
- Quiches are high in calorie density because of the crust and rich fillings, 300 calories per slice.
- Basic cheese omelets can vary in calorie count but usually ranges from 200 to 300 calories.
Egg Safety and Storage Tips
Storing and handling eggs properly is key to preventing food poisoning.
Eggs should be kept in its original carton to maintain freshness and cleanliness. Refrigerating eggs will slow down bacteria growth and preserve its quality.
By following these egg safety and storage tips you can eat your eggs with confidence knowing it’s safe to eat.
Proper storage is important to maintain the quality and safety of eggs so it’s a reliable and nutritious food for your meals.
Wrap Up
In the end, eggs is a nutritional powerhouse that can be consumed in many ways. From knowing the calorie count of different egg sizes to understanding its health benefits and nutritional value, this guide has it all.
Add eggs to your meals for many health benefits including muscle maintenance, satiety and essential nutrient intake.
FAQs
How many calories in 2 eggs?
2 eggs has 160 calories.
How many calories in a large egg?
A large egg has 80 calories, it’s a nutritious food packed with protein and healthy fats.
Does cooking method affect the calorie content of eggs?
Yes! Cooking method affects the calorie content of eggs; frying adds calories from fat, poaching or boiling keeps it lean.
Are boiled eggs a good source of protein?
Yes! A large boiled egg is a great source of high quality protein, 6.3g.
Can eating eggs help with weight loss?
Yes, eating eggs can make you feel full which may help you consume less calories throughout the day.
