Calories per Egg: By Size and Cooking Method

Calories per egg depend mostly on size, and a large egg has about 72 kcal. A small egg has 54 kcal and a jumbo has 90 kcal. Cooking moves the number too, from 72 kcal poached to 94 kcal as an omelet. The tables below show every step of the sums.

How many calories are in an egg, by size?

Size sets the number, and USDA’s SR Legacy record for raw whole egg gives 143 kcal per 100 g and a weight for each size. I multiplied the two.

Size	Weight without shell (g)	Energy (kcal)
Small	38	54
Medium	44	63
Large	50	72
Extra large	56	80
Jumbo	63	90

A jumbo egg has 36 kcal more than a small one. Guess the wrong size every morning and you are 252 kcal off by Sunday. Whether that shows on the scale is the question how many calories is a pound takes up. The size is printed on the carton, so use its row.

Why do I see 72 kcal in one place and 74 in another?

Two USDA records, about two calories apart. The older SR Legacy record gives 72 kcal. The newer Foundation record, Eggs, Grade A, Large, egg whole, weighs a large egg at 50.3 g without the shell. It counts 147 kcal per 100 g with the specific Atwater factors, so 147 × 0.503 = 74 kcal.

Neither is wrong. I use 72 kcal for a large egg and log it by grams, so the record does the arithmetic. What matters is sticking to one of them, because a diary that swaps records from day to day drifts without telling you.

How many calories are in an egg, by cooking method?

Raw, poached and hard-boiled eggs are close. Fried and scrambled eggs are not. Each row uses its own SR Legacy record and the weight that record gives for one large egg, so the sums are easy to repeat.

One large egg, cooked	Weight (g)	Per 100 g (kcal)	Energy (kcal)
Poached	50	143	72
Hard-boiled	50	155	78
Fried	46	196	90
Scrambled	61	149	91
Omelet	61	154	94

A fried egg has 53 kcal more per 100 g than a poached one. Its fat rises from 9.47 g to 14.84 g. Pan fat, most likely. The record doesn’t say what it was fried in. Scrambled and omelet eggs weigh 61 g per large egg in their records, 11 g more than the egg you cracked. Something besides egg went in, probably milk, butter or oil, and its calories came with it.

Restaurant eggs run higher again. The fast-food scrambled record has 212 kcal per 100 g, and two eggs weigh 96 g, which makes 204 kcal. Two home-scrambled large eggs come to 182 kcal in the table above.

No record knows your pan, which may take more fat or less. Measure a teaspoon and count it on its own line. One teaspoon of olive oil is 4.5 g at 884 kcal per 100 g, so 40 kcal. That is more than half an egg, and a tablespoon is more again: see the calories in a tablespoon of olive oil.

How many calories are in the egg white and the yolk?

The white has 19 kcal and the yolk 57 kcal. The yolk holds three quarters of the egg’s energy in a third of its weight. Both numbers come from Foundation records for a large egg. The white weighs 34.0 g at 55 kcal per 100 g, and the yolk weighs 17.0 g at 334 kcal per 100 g.

Add the parts and you get 76 kcal, a little over the whole egg’s 74 kcal. Separate measurements never sum exactly, and weighing a yolk to a tenth of a gram as it slides around the scale is more care than any breakfast deserves, so use the whole-egg figure unless you really are separating them. An omelet with one whole egg and two whites has about 74 + 38 = 112 kcal of egg before the pan.

How do I count eggs when I cook them?

Weigh the egg as it ends up on the plate, then match it to the record for that state. A gram of scrambled egg has more energy than a gram of raw egg, so the two can’t share one record, however alike they look. Leave the shell out of the weight: the records weigh the egg without it, and one weighed in the shell reads too heavy.

My routine: I crack the egg into the pan on the scale and note the grams, then spoon in the oil and log that too. Two entries, a raw egg and the oil. It costs a few seconds. The oil is the line most people forget, mostly because it disappears into the pan before anyone thinks to count it.

Double counting happens when you mix the two routes. A cooked record such as the fried egg already has pan fat inside its 196 kcal per 100 g. A 92 g plate of fried egg is 180 kcal in a single entry. Add a spoon of oil on top and you have counted the fat twice. Pick one route per meal. Either is fine: raw egg plus measured oil, or the cooked record alone. For a whole dish with eggs in it, the weigh-everything-raw method in the recipe calorie counter does the dividing for you.

If you eat eggs most mornings, this habit matters more than size or method. A banana beside them is another number that moves with size, and how many calories is a banana gives the rows. Copy the row for your usual method, check it once against a scale, and stop thinking about it.

Type “eggs 100 g” into Calsa and it finds the record. The entry shows its source and the math, “per 100 g × grams”, so you can see which record your breakfast used.