How Many Calories are Actually in Two Eggs? Nutrition Facts

Understanding How Many Calories are in Two Eggs

Eggs are a nutritious, protein-packed food. But if youre watching your calorie intake or following a specialized diet plan, you may be wondering just how many calories are in two eggs?

Calories in Two Large Whole Eggs

The total number of calories found in two large eggs (50 grams/1.76 oz with shell) is:

• 144 calories
• 10.7 grams fat
• 0.8 grams carbs
• 12.6 grams protein

As you can see, two whole large eggs offer a significant dose of filling protein for under 150 calories along with vitamins, minerals and antioxidants important for health.

Yolks Versus Egg Whites

Where are those calories coming from exactly in eggs? Lets break it down further:

• Egg yolk: ~55 calories and 4.5g fat each
• Egg white: ~17 calories and 0g fat each

So the yolk accounts for most of an egg's fat and calories, while the white offers lean protein. Many low-calorie diets emphasize egg whites over whole eggs to reduce fat and calorie counts.

Incorporating Eggs Into a Reduced Calorie Diet

At just 72 calories each, eggs can be worked into just about any healthy weight loss plan providing satiety and nutrition for minimal calories. Heres how:

Try Egg White Omelets or Frittatas

Cooking egg whites into an omelet or frittata allows you to pile in unlimited vegetables to create a nutrient-dense, low-cal meal full of flavor. Sprinkle in a little cheese for less than 300 calories total.

Poach or Boil More Egg Whites than Yolks

Simply trimming excess yolks can pare down calories significantly. Focusing on more whites yields leaner protein, fewer calories, and less cholesterol per serving.

Fold Whites into Casseroles or Bakes

In baked dishes like quiche or egg casserole, amp up the ratio of whites to yolks to cut calories and fat. Aim for at least twice as many whites as yolks.

Limit Egg Yolks Alone

If enjoying boiled, poached or fried eggs, keep the yolk count reasonable since one large yolk alone provides 55 calories almost the same as an entire egg white. Or share excess yolks.

The Boiled Egg Diet Background

The boiled egg diet meal plan centers around eggs as a low-calorie protein source for losing weight. It rose to fame in part thanks to celebrity Nicole Kidman reportedly using a form of the boiled egg diet to slim down for her role in Cold Mountain by eating primarily eggs.

Rules of the Boiled Egg Diet

The boiled egg diet involves eating:

• 2-3 eggs per day including at least one egg white
• Lean protein like skinless chicken, white fish or low-fat dairy
• Certain fruits and non-starchy vegetables
• Very little carbohydrates, added sugar or unhealthy fats

Following the diet for more than a couple weeks continuously is not recommended. Short-term restrictions paired with exercise can promote initial water weight loss.

Sample Boiled Egg Diet Meals

Here is what your daily meals might look like on a boiled egg diet:

• Breakfast: 2 eggs + fruit
• Lunch: Lean meat + veggies + 1 whole egg
• Dinner: Non-starchy veggie salad with 2 egg whites

You can incorporate the eggs into meals in various ways like hard boiling, scrambling, poaching, baking frittatas, etc. Spices add flavor variety.

Pros of the Boiled Egg Diet

Some benefits this diet offers include:

• Quick, early weight loss (mostly water)
• High protein keeps you fuller longer
• Nutrient-dense eggs offer more vitamins and minerals than many diet plans
• Simplicity and low cost of eggs makes it sustainable short-term

Cons of the Boiled Egg Diet

Disadvantages to consider:

• Very low calories (800-1200) leaves many hungry
• High egg intake raises cholesterol concerns long-term
• Lack of carbs, fiber, nutrients over time if extended too long
• Weight regain likely after resuming normal diet

Boredom and lack of variety pose additional downsides as well over weeks.

Is the Boiled Egg Diet Safe?

Generally, boiled egg diets lasting 1-2 weeks under medical guidance with sufficient hydration, activity levels and supplemented nutrition can be safe for most healthy adults in the short term.

However, restrictions under 1000 daily calories should not continue long enough to trigger malnutrition or disordered eating. Monitoring vitamin, mineral and electrolyte intake is also essential.

Certain individuals should avoid boiled egg plans without medical approval first including:

• Children and adolescents
• Pregnant or nursing women
• Those with diabetes, heart disease or high cholesterol
• People taking certain medications that interact with high egg or protein intake
• Anyone at risk of or recovering from disordered eating

Maintaining adequate hydration, electrolytes and micronutrient intake is key on a boiled egg diet to avoid side effects like fatigue, headaches, cramps or hair loss tied to nutritional deficits or low blood sugar.

Healthy Ways to Enjoy Eggs for Balanced Nutrition

While egg-centric diets need oversight to avoid nutritional shortfalls or disordered habits, eggs offer many benefits within a regular balanced, portion-controlled diet supporting consistent weight management.

Add Veggies to Omelets and Frittatas

Pack your omelet or bake frittata muffins full of diced spinach, mushrooms, peppers, onions, tomatoes and other garden favorites to make eggs go further while adding nutrients.

Pair Boiled Eggs with Fruit and Yogurt

For breakfast, couple your hard boiled egg with berries, melon and nonfat Greek yogurt for a protein, fiber and vitamin-rich start to your day under 300 calories.

Enjoy Eggs for Dinner

A vegetable stir fry with egg white scrambles on top offers a light, satisfying dinner. Or bake egg Casserole with cauliflower rice and turkey bacon bits.

Watch Overall Diet Quality Too

While eggs offer weight loss potential, fueling your body with plenty of antioxidant-rich fruits/veggies, 100% whole grains and plant-based protein matters for well-rounded nutrition as well.

Incorporating 2-3 eggs daily can complement balanced, lower calorie eating patterns safely long-term thanks to vitamins, minerals and hunger-curbing protein content using both yolks and whites.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.