Nutrition Facts: How Many Calories Are in Eggs?
Eggs are a nutritious food packed with protein, vitamins, and minerals. But when wondering how many calories in an egg, the answer can vary depending on size, origin, cooking method and more. Lets break down the calorie, carb, and nutrient value of different types of eggs.
Calories in Chicken Eggs
Chicken eggs come in a range of sizes, from small to jumbo. The average large whole egg contains about 72 calories, with 6 grams protein, 0 carbs, and 5 grams fat. About 60% of the protein and calories come from the egg yolk, while the whites contain over half the total weight.
Calories by Egg Size
Using large eggs as the benchmark standard:
- Small eggs have about 54 calories
- Medium eggs have about 63 calories
- Large eggs contain around 72 calories
- Extra large eggs provide some 80 calories
- Jumbo eggs pack about 90 calories
Calories of Egg Components
Looking at the parts of an egg:
- A large egg yolk gives you 55 calories
- One large egg white has about 17 calories
- The shell contains no calories
Calories by Egg Type and Origin
Where eggs come from impacts their nutritional value.
Chicken Eggs
Conventional store-bought chicken eggs contain about 70-80 calories for a large egg. Nutritionally, theres little difference between white vs. brown shells the color simply indicates the breed of hen.
Free-Range and Cage-Free Eggs
Letting hens roam typically leads to more vitamin E and omega-3s compared to conventional eggs. However, calories stay roughly the same at 70-75 per large egg.
Pasture-Raised Eggs
Hens allowed to forage on grasses and bugs produce more vitamin A and E, some B vitamins, beta-carotenes and omega-3 fatty acids. Calories match conventional eggs.
Organic Eggs
Certified organic eggs must come from uncaged, free-range hens fed an organic, all-vegetarian diet. As with pasture-raised eggs, nutritional profile gets a boost while calories stay about the same per large egg.
Cooked Egg Calories Depends on Preparation
Cooking alters an eggs calorie density and nutrient composition. Heres how common cooking methods compare:
Raw Eggs
Consuming raw egg yolks and whites provides the highest amount of protein absorption (about 50%). Raw eggs contain enzymes and biotin, but salmonella risk means eating raw eggs isnt recommended.
Hard Boiled Eggs
One large boiled egg has 78 calories about 6 more calories than a raw egg due to chemical changes during cooking. The protein quality dips slightly but vitamins are retained.
Soft Boiled Eggs
Leaving the yolk with a jammy consistency helps preserve Heat sensitive vitamins, minerals, and nutrients better than hard boiling, with only slightly higher calories than raw.
Poached Eggs
Crack an egg into simmering water, vinegar or broth for the perfect protein-packed low-cal start to your day. One poached egg gives you about 72 calories.
Fried Eggs
Frying adds fat and ups the total calories. For one large fried egg cooked in olive oil expect around 90 calories. Using butter or bacon fat adds even more.
Scrambled Eggs
Beating eggs before scrambling allows extra air and expansion, lowering the density. Two scrambled eggs deliver about 140 calories total.
Omelets and Frittatas
Eggs get a nutrition boost from veggies, cheese, and other omelet fillings. A two-egg ham and cheese omelet may have 250-300 calories depending on additions.
Health Benefits of Eggs
Understanding the nutrition in eggs explains why theyre so good for you. Here are some of the top nutrients and health perks:
High Quality Protein
Eggs contain all nine essential amino acids, making them an elite protein source. Just two large eggs supply more than 12 grams protein to build and repair muscle, enzymes, hormones, and antibodies.
Vitamins and Minerals
Eggs serve up vitamin A for good vision, choline for brain health, selenium to regulate thyroid function, Vitamin D to support bone density, and B12 for energy production. Many egg nutrients get better absorbed thanks to fat.
Lutein and Zeaxanthin
These antioxidants found in egg yolks can help prevent macular degeneration and cataracts. Just 1 egg yolk supplies about 300 micrograms lutein and zeaxanthin.
Omega-3 Fatty Acids
Pasture-raised hens produce eggs higher in omega-3s DHA and EPA which reduce inflammation, risk of heart disease, stroke, diabetes and other health issues.
Incredibly Nutritious and Versatile
At just 70-90 calories each, eggs pull their nutrient-density weight many times over. They fit all diets and tastes great cooked soft, hard, poached, fried, baked, or scrambled. So next time you crack one open enjoy!
FAQs
Are egg yolks high in cholesterol?
Egg yolks do contain dietary cholesterol, but they also have vitamins, protein and nutrients. For most people, eating whole eggs does not significantly impact blood cholesterol or heart disease risk.
Is there a difference between white and brown eggs?
No, white and brown eggs are nutritionally the same. The color simply indicates breed of hen. Different colored shells do not affect quality, freshness, taste, nutrition or cooking properties.
How can you tell if an egg is fresh?
Check for a clean, uncracked shell. Place eggs in water - fresh ones sink while old ones float. Also look at the sell-by date. For maximum freshness, store eggs in their cartons in the coldest part of the fridge.
What’s the healthiest way to cook eggs?
Poaching, soft/hard boiling, baking and scrambling are healthy cooking methods. Frying adds oils and calories. For best nutrient retention, don't overcook eggs. Runny yolks preserve delicate vitamins best.
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.
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