🥚 Egg Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different egg types and preparations. Get detailed nutrition facts including protein, vitamins, minerals, and essential amino acids for this complete protein source.
How Many Calories Are In Eggs?
Egg Calories by Type and Size
The calorie content of eggs varies based on type, size, and preparation method. According to research published in
PMC journals,
eggs are nutritionally dense foods providing high-quality protein and essential nutrients:
Chicken Eggs (per egg):
• Small (38g): 54 calories
• Medium (44g): 63 calories
• Large (50g): 70 calories
• Extra Large (56g): 80 calories
• Jumbo (63g): 90 calories
Other Egg Types (per egg):
• Duck Egg (70g): 130 calories
• Quail Egg (9g): 14 calories
• Goose Egg (144g): 266 calories
• Turkey Egg (79g): 135 calories
Track your daily calorie intake with our calories burned calculator
to balance your egg consumption with physical activity.
Cooking Method Impact on Calories
Boiled/Poached: No additional calories (70 calories per large egg)
Scrambled with butter: +34 calories from 1 tsp butter (104 total)
Fried in oil: +40 calories from 1 tsp oil (110 total)
Baked: Minimal change (72 calories per large egg)
Calculate your daily macronutrient needs
to optimize your egg consumption for your fitness goals.
Egg Nutrition Comparison Chart
| Egg Type | Weight (g) | Calories | Protein (g) | Fat (g) | Choline (mg) | Vitamin B12 (µg) | Selenium (µg) |
|---|---|---|---|---|---|---|---|
| Chicken (Large) | 50 | 70 | 6.3 | 4.8 | 147 | 0.45 | 15.4 |
| Duck | 70 | 130 | 8.9 | 9.6 | 184 | 3.8 | 25.5 |
| Quail | 9 | 14 | 1.2 | 1.0 | 25 | 0.13 | 2.8 |
| Goose | 144 | 266 | 20.0 | 19.1 | 464 | 7.3 | 55.7 |
| Turkey | 79 | 135 | 10.8 | 9.4 | 263 | 1.7 | 27.1 |
| Chicken White | 33 | 17 | 3.6 | 0.1 | 0.4 | 0.03 | 6.6 |
| Chicken Yolk | 17 | 53 | 2.7 | 4.5 | 147 | 0.33 | 9.5 |
Complete Nutritional Profile of Eggs
High-Quality Complete Protein
Eggs provide all nine essential amino acids in optimal ratios, making them a complete protein source.
Research from ResearchGate
confirms eggs have a protein digestibility score of 1.0, the highest possible rating:
Essential Amino Acids (per large egg):
• Leucine: 542mg (muscle protein synthesis)
• Lysine: 455mg (collagen formation)
• Methionine: 196mg (methylation processes)
• Threonine: 294mg (immune function)
• Tryptophan: 77mg (serotonin production)
Calculate your daily protein requirements
to determine optimal egg consumption for your fitness goals.
Essential Vitamins & Minerals
Choline: Critical for brain development and function. One large egg provides 147mg (27% DV),
making eggs one of the richest dietary sources of this essential nutrient.
Vitamin B12: Essential for nerve function and red blood cell formation.
Eggs provide 0.45µg per large egg (19% DV).
Selenium: Powerful antioxidant supporting immune function.
One large egg provides 15.4µg (28% DV).
Vitamin D: Important for bone health and immune function.
Eggs are one of the few natural food sources, providing 41 IU per large egg.
Monitor your overall nutrition with our BMI calculator
for comprehensive health tracking.
Health Benefits of Eggs
Muscle Building & Athletic Performance
Muscle Protein Synthesis: Studies published in PMC journals
show that egg protein stimulates muscle protein synthesis more effectively than many other protein sources
due to its optimal amino acid profile and high leucine content.
Post-Workout Recovery: The combination of high-quality protein and essential amino acids
makes eggs ideal for post-exercise recovery and muscle repair. Calculate your
exercise calorie burn
to optimize your egg intake for recovery.
Sustained Energy: The balanced macronutrient profile provides steady energy release,
making eggs excellent for pre-workout nutrition.
Brain Health & Cognitive Function
Choline for Brain Development: Research from MDPI
highlights eggs as the richest dietary source of choline, essential for brain development,
memory formation, and neurotransmitter synthesis.
Cognitive Performance: Regular egg consumption supports cognitive function
and may help prevent age-related cognitive decline.
Mood Regulation: Tryptophan in eggs supports serotonin production,
contributing to mood stability and mental well-being.
Eggs for Weight Management
Weight Loss & Satiety
High Satiety Index: Eggs rank among the highest foods for satiety,
helping reduce overall calorie intake throughout the day. The protein content promotes
feelings of fullness and reduces hunger hormones.
Thermic Effect: Protein has the highest thermic effect of all macronutrients,
meaning your body burns more calories digesting eggs compared to carbohydrates or fats.
Muscle Preservation: During weight loss, adequate protein intake from eggs
helps preserve lean muscle mass. Calculate your ideal weight
and plan your egg consumption accordingly.
Muscle Building & Bulking
Calorie-Dense Nutrition: For those looking to gain weight, eggs provide
nutrient-dense calories with high-quality protein to support muscle growth.
Versatile Preparation: Eggs can be prepared in numerous ways to increase
calorie density while maintaining nutritional quality.
Affordable Protein: Eggs offer one of the most cost-effective sources
of high-quality protein for muscle building goals.
Egg Safety & Preparation
Safe Cooking Temperatures
Food Safety Guidelines: Cook eggs until both yolk and white are firm.
Internal temperature should reach 160°F (71°C) to eliminate risk of Salmonella.
Pasteurized Eggs: For recipes requiring raw or undercooked eggs,
use pasteurized eggs to reduce foodborne illness risk.
Storage: Store eggs in the refrigerator at 40°F (4°C) or below.
Use within 3-5 weeks of purchase date for optimal freshness and safety.
Nutrient Preservation
Gentle Cooking Methods: Poaching, soft-boiling, and steaming preserve
the most nutrients, particularly heat-sensitive vitamins.
Avoid Overcooking: Excessive heat can reduce bioavailability of
certain nutrients and create less desirable textures.
Minimal Added Fats: To maintain the health benefits, use minimal
added fats during cooking or choose healthy options like olive oil.
Frequently Asked Questions
How many eggs can I eat per day?
For most healthy adults, consuming 1-3 eggs per day is considered safe and beneficial. Research published in ResearchGate shows that moderate egg consumption (up to 1 egg per day) is not associated with increased cardiovascular disease risk in healthy individuals. Athletes and active individuals may consume more based on their protein needs. Calculate your protein requirements for personalized recommendations.
Are egg whites healthier than whole eggs?
Whole eggs provide more complete nutrition than egg whites alone. While egg whites are lower in calories and fat, the yolk contains most of the vitamins, minerals, and beneficial compounds like choline and lutein. For most people, whole eggs offer better nutritional value unless specifically trying to reduce calories or fat intake.
Do eggs raise cholesterol levels?
Modern research shows that dietary cholesterol from eggs has minimal impact on blood cholesterol levels for most people. The body regulates cholesterol production based on dietary intake. However, individuals with existing heart conditions should consult their healthcare provider. Monitor your cardiovascular health with our heart rate calculator.
What’s the best way to cook eggs for maximum nutrition?
Gentle cooking methods like poaching, soft-boiling, or steaming preserve the most nutrients while ensuring food safety. These methods maintain the integrity of heat-sensitive vitamins and don’t require added fats. Avoid high-heat cooking methods that can denature proteins and reduce nutrient bioavailability.
Eggs in Different Diets
Ketogenic & Low-Carb Diets
Perfect Keto Food: Eggs are naturally carb-free and provide
high-quality fats and proteins essential for ketosis. The fat content in yolks
helps meet daily fat requirements while providing sustained energy.
Macronutrient Ratios: Whole eggs provide an ideal balance of
protein and fat for ketogenic diets. Calculate your
keto macros
to determine optimal egg consumption.
Versatile Preparation: Eggs can be prepared in numerous keto-friendly
ways without adding carbohydrates to your daily intake.
High-Protein & Athletic Diets
Muscle Building: Eggs provide all essential amino acids needed
for muscle protein synthesis, making them ideal for athletes and bodybuilders.
Recovery Nutrition: The combination of fast-digesting proteins
and essential nutrients supports post-workout recovery and adaptation.
Convenient Protein: Eggs offer a quick, affordable, and versatile
protein source that can be prepared in advance for meal prep.
References
- Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684.
- Kuang, H., Yang, F., Zhang, Y., Wang, T., & Chen, G. (2018). The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis. Cholesterol, 2018, 6303810
- Guyonnet, Vincent. (2025). Nutritional Facts about Eggs. 10.1201/9781003254430-37.
- Usturoi, M. G., Rațu, R. N., Crivei, I. C., Veleșcu, I. D., Usturoi, A., Stoica, F., & Radu Rusu, R. (2024). Unlocking the Power of Eggs: Nutritional Insights, Bioactive Compounds, and the Advantages of Omega-3 and Omega-6 Enriched Varieties. Agriculture, 15(3), 242.
- Ruxton, Carrie & Derbyshire, Emma & Gibson, Sigrid. (2010). The nutritional properties and health benefits of eggs. Nutrition & Food Science. 40. 263-279. 10.1108/00346651011043961.
