Calories in an Egg: Calories & kJ for Whites, Yolks & More (2024)

Eggs aren’t just delicious, they’re also incredibly nutritious.

Whether you prefer boiled, scrambled, or poached, eggs are a great source of high quality protein. At just 74 calories per egg (310 kJ), they are one of the healthiest foods you can eat.

But eggs aren’t just a low-calorie food choice. Often referred to as nature’s multivitamin, they are full of protein, vitamin D, vitamins A, E and B12, omega-3 fatty acids, iron and choline.To find out more about choline in eggs click here.

Below are answers to some commonly asked questions about the calorie and nutrient profile of eggs.

How Many Calories in An Egg?

An average-size egg contains 74 calories, or 310 kJ. This is the egg size found in the 700 gram cartons that most people buy.

A smaller egg from a 600 gram carton contains 64 calories, or 268 kJ.

A larger than average egg from an 800 gram carton contains 84 calories, or 352 kJ.

The nutrient profile of Australian eggs and the contribution to Recommended Dietary Intakes (RDI) is shown in the following table for a 700 gram carton:

1 egg (52g)

Average quantity per serving (2 eggs)

Average quantity per 100g

%DI

Kilojoules

310kJ

620kJ

596kJ

7%

Calories

74 Cal

148 Cal

142 Cal

7%

Protein

6.3g

12.7g

12.2g

25%

Fat, total

5.2g

10.3g

9.9g

15%

- saturated

1.7g

3.3g

3.3g

14%

Carbohydrate

0.7g

1.4g

1.4g

<1%

- sugars

0.15g

0.3g

0.3 g

<1%

Sodium

70mg

141mg

136mg

6%

Serving size: 104g (2 eggs)

% Daily Intake. Based on an average adult diet of 8700kJ.

How Many Kilojoules in An Egg?

An average size egg from a 700 gram carton contains 310 kilojoules. However, the exact number of kilojoules depends on the size of the egg.

A slightly smaller egg from a 600 gram carton contains 268 kilojoules.

A slightly larger egg from an 800 gram carton contains 352 kilojoules.

How Many Calories in Two Eggs?

An average serving size of two eggs contains only 148 calories or 620 kilojoules – roughly the same as two apples.

How Many Calories in An Egg White?

Egg white is the thick cloudy clear liquid that surrounds the yolk. Depending on the size of the egg, the white (called albumen) accounts for about two-thirds of an egg’s liquid weight and contains more than half the total protein.

The white of a 60 gram egg contains about 17 calories.

While the egg white is a great source of protein and contains no fat, many of the egg’s nutrients and almost half of the protein is found in the yolk. Dietitians recommend eating whole eggs for the maximum nutritional benefit and recent studies show eating whole eggs rather than egg whites promotes muscle development after exercise.

How Many Calories in a Boiled Egg?

Calories in an Egg: Calories & kJ for Whites, Yolks & More (1)

Whether its a soft boiled egg with breakfast or featured in salads, sandwiches and curries, boiled eggs are one of the healthiest and easiest ways to eat eggs.

A 60g boiled egg contains only 74 calories or 310 kJ.

How Many Calories in a Poached Egg?

Calories in an Egg: Calories & kJ for Whites, Yolks & More (2)

Who doesn't love a perfectly poached egg? And because they’re cooked in hot water, poached eggs are likely to contain fewer calories than eggs that have been scrambled or fried.

A typical 60g poached egg contains 74 calories or 310 kJ.

How Many Calories in a Fried Egg?

Calories in an Egg: Calories & kJ for Whites, Yolks & More (3)

Sunny side up? Over easy?

The number of calories in fried eggs depends on the amount and type of oil, butter or margarine (if any) that is used in the frypan. Generally, using oil, butter or margarine will result in a fried egg having more calories than a boiled or poached egg.

However, there are so many variables it is impossible to provide a definitive number of calories for a fried egg. The oil type e.g. olive, canola, sunflower, how refined or processed it is, how much is used, and how high the temperature of the oil goes in the cooking process can all influence the health benefits of fried eggs.

How Many Calories in Scrambled Eggs?

Calories in an Egg: Calories & kJ for Whites, Yolks & More (4)

Scrambled eggs are one of the easiest and tastiest dishes to make but they are likely to contain more calories than boiled or poached eggs as recipes typically call on milk and butter.

As with fried eggs, it is hard to say how many extra calories it adds because it depends on the amount and type of milk that is added to the beaten eggs and how much butter or oil (if any) is added to the pan.

People counting calories as part of a strict diet may be better to eat boiled or poached eggs that contain fewer calories. However, there is no reason to avoid scrambled eggs either as the calories can be controlled by the type and amount of ingredients you add. To keep the calorie content low, use a small amount of reduced-fat milk when mixing the eggs and cook using just a small amount of oil or butter in the pan.

Learn More About Egg Nutrition

Australian Eggs is dedicated to bringing you everything you need to know about egg nutrition in Australia. Learn more about egg nutrition including the health benefits and nutritional makeup of eggs today.

Discover our super easy & deliciousmeal plansdesigned to help you achieve a healthy and balanced diet. Check out ourweight lossorvegetarian meal plantoday!

Calories in an Egg: Calories & kJ for Whites, Yolks & More (2024)

FAQs

Calories in an Egg: Calories & kJ for Whites, Yolks & More? ›

Keeping these calories balanced against your energy use helps maintain a healthy weight. A typical medium egg contains fewer than 70 calories and can help with portion control. Egg whites contain a total of 15 calories based on a medium sized egg whilst the nutrient-dense yolk has around 52 calories.

How many calories are in egg whites vs yolks? ›

Keeping these calories balanced against your energy use helps maintain a healthy weight. A typical medium egg contains fewer than 70 calories and can help with portion control. Egg whites contain a total of 15 calories based on a medium sized egg whilst the nutrient-dense yolk has around 52 calories.

How many calories are in 2 egg whites and one whole egg? ›

Nutrition facts of egg whites and whole eggs
Egg WhiteWhole Egg
Calories1871
Protein4 grams6 grams
Fat0 grams5 grams
Cholesterol0 grams186 mg
7 more rows

Can I eat 15 egg whites a day? ›

For the Active Individual

To meet a portion of this requirement, one could safely consume up to 18-20 egg whites daily, spread across various meals to support muscle repair and growth. However, it's essential to derive protein from varied sources to ensure a comprehensive intake of all nine essential amino acids.

What is the lowest calorie way to eat eggs? ›

We recommend boiling or poaching an egg as part of your weight loss plan. One boiled egg contains approximately 78 calories and one poached egg has 71 calories. In contrast, fried eggs, scrambled eggs and omelets have the most calories at about 90.

Is egg white or yolk better for weight loss? ›

Thus, egg whites are the preferred choice for bodybuilders as they are low in calories and high in protein. Including the low-fat, protein-rich egg white in your regular diet will also aid in weight loss and reduce the risk of heart disease.

Which is more healthier egg white or yolk? ›

The egg yolk contains more nutrients than the white, including calcium, iron, zinc, copper, manganese, vitamin B6, folate and vitamin B12. So, the next time someone offers you an egg white omelet…. don't feel guilty if you decide to opt for the real thing.

How many eggs a week should a senior eat? ›

How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.

Is 2 eggs a day too much cholesterol? ›

One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice.

Is 4 egg whites a day too much? ›

How many egg whites can you eat a day? The American Heart Association says eating one egg or two egg whites per day is healthy for those who like eggs as a part of their diet. But how much you can eat per day is going to be dependent on what else you consume that day.

How to lose belly fat by eating eggs? ›

Research suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day. To promote weight loss, avoid preparing eggs by adding too much fat, from butter or oils, for example.

Are scrambled eggs healthier than fried eggs? ›

Preparing eggs whole or scrambled leads to different absorption of the oil of fat used as frying medium. There is no changes in lipid profile after frying eggs whole or scrambled.

What is the healthiest way to cook eggs for weight loss? ›

Healthiest ways to eat eggs for weight loss

Hard-boiled, poached or even baked egg bites don't rely on as much oil or butter to crisp up the egg. “But even if you like them fried of course there's ways to use a nonstick skillet and be very sparing with the amount of oil that you use,” Sharp says.

How many calories are in 2 white eggs without yolk? ›

There are 34 calories in 2 large Egg Whites.

What is the healthiest part of the egg? ›

It's very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein. Whole eggs are incredibly nutritious, containing a very large amount of nutrients compared to calories. The nutrients are found in the yolks, while the whites are mostly protein.

How many calories are in one egg white? ›

Egg White Nutrition

Here are the nutrition facts for one egg white, per the USDA: Calories: 17. Total Carbohydrates: 0g. Dietary Fiber: 0g.

How many calories are in one egg yolk? ›

The yolk of a large egg (17 grams) contains 56 calories, while the white of a large egg (34 grams) contains 18 calories ( 5 , 6 ).

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