The short answer
A large egg contains roughly 70 to 80 calories and about 6 grams of protein. A medium egg is closer to 60 to 70 calories. Boiling or poaching adds nothing, so those numbers stay the same. Frying in oil or butter, or scrambling with milk and butter, adds extra calories from the fat and milk rather than from the egg itself.
Eggs are one of the most common breakfast foods, and they are also one of the easiest to estimate. The two things to note are the size of the egg and how it was cooked.
Egg calories by size
Egg sizes are labelled a little differently in different countries, so the table uses approximate weights of the egg without its shell.
| Size | Approx. weight without shell | Approx. calories | Protein |
|---|---|---|---|
| Small | about 40 g | 55–60 | 5 g |
| Medium | about 45 g | 60–70 | 5.5 g |
| Large | about 50 g | 70–80 | 6 g |
| Very large / extra large | about 57 g | 80–90 | 7 g |
Yolk versus white
Most of an egg's fat, and therefore most of its calories, is in the yolk. In a large egg, the yolk is roughly 55 calories and the white roughly 17. The protein is split between the two, with slightly more in the white.
The yolk also contains most of the egg's vitamins and minerals, including vitamin D, vitamin B12, choline and iron. Some people use extra egg whites to add protein with fewer calories, which is a reasonable option, but whole eggs are a nutritious food in their own right. Public guidance in many countries no longer sets a strict limit on eggs for healthy people, though anyone given specific advice by a doctor should follow it.
How cooking changes the total
The egg stays the same; what you cook it in makes the difference.
| Cooking method | Per large egg | Why |
|---|---|---|
| Boiled or poached | 70–80 | No added fat |
| Fried, non-stick, no oil | 70–80 | No added fat |
| Fried in 1 teaspoon oil | 100–120 | Some oil is absorbed |
| Scrambled with milk and butter | 100–130 | Milk and butter added |
| Omelette, 2 eggs, butter, cheese | 250–320 total | Butter and cheese added |
A fried egg cooked in a generous layer of oil can absorb more than a teaspoon, especially if the oil is spooned over the top. Restaurant scrambled eggs are often made with more butter or cream than at home.
Eggs and protein
Two large eggs provide around 12 to 13 grams of protein for about 150 calories, which makes them a practical part of a protein-rich breakfast. Many people find that adding protein to the first meal of the day helps them feel full for longer. If you want more, eggs pair well with:
- Wholegrain toast and smoked salmon.
- Spinach, tomatoes and mushrooms in an omelette or scramble.
- Beans on toast with a poached egg.
- Cottage cheese or Greek yoghurt on the side.
Our guide to high-protein breakfast ideas has more combinations, and how much protein you need explains typical daily ranges.
Eggs as a snack
A hard-boiled egg is one of the easiest protein snacks to prepare ahead. Boil a few at once, cool them quickly and keep them in the fridge in their shells. Food safety guidance generally suggests eating hard-boiled eggs within about a week. For more ideas, see our list of low-calorie snacks.
Logging eggs accurately
When you log eggs, count them, note the size if you know it, and note how they were cooked. "Two large eggs, fried in a teaspoon of oil" is far more useful than "eggs". In a photo, a glossy, crisp-edged fried egg usually means more oil than a neat poached one.
Frequently asked questions
How many calories are in a boiled egg?
A large boiled egg is roughly 70 to 80 calories. Boiling adds no fat, so the total is the same as a raw egg of the same size.
How much protein is in one egg?
A large egg has about 6 grams of protein, split between the white and the yolk.
Are egg whites better than whole eggs?
Egg whites have fewer calories and almost no fat, while whole eggs also provide vitamins and minerals from the yolk. Both can fit into a balanced diet; the choice depends on your goals and any advice from your doctor.