3 simple steps to lose weight as fast as possible. Read now

How Many Calories Are in an Egg? Nutrition and Benefits Explained

Eggs are incredibly nutritious and versatile. This article explains everything you need to know about egg nutrition, including how many calories are in an egg and their health benefits.

Evidence-based
This article is based on scientific evidence, written by experts, and fact-checked by experts.
We look at both sides of the argument and strive to be objective, unbiased, and honest.
Calories in an Egg: Full Nutrition Facts & Health Benefits
Last updated on February 1, 2026, and last reviewed by an expert on January 28, 2026.
In this article

Eggs are an incredibly versatile food. From scrambling to poaching, there are plenty of ways to cook an egg however you like.

Calories in an Egg: Full Nutrition Facts & Health Benefits

Beyond breakfast, eggs work great in salads, soups, sandwiches, stir-fries, and baked goods. If you eat them regularly, you’re probably curious about their calorie content and nutritional value.

Here’s everything you need to know about egg nutrition.

What is your main goal?

Powered by DietGenie

Calorie breakdown of an egg

The number of calories in an egg depends on its size. Smaller eggs have fewer calories, larger ones have more.

Here’s a breakdown by size, based on a large egg containing 72 calories per 50 grams:

These numbers are for a plain, whole egg with nothing added.

Once you cook an egg in oil or butter, or serve it with bacon, sausage, or cheese, the calorie count goes up. A large egg fried in 1 tablespoon (14 grams) of butter has around 174 calories. A three-egg cheese omelet cooked in butter runs about 400 calories. Eggs Benedict with the muffin, Canadian bacon, and hollandaise can hit 900 calories.

The yolk and white also differ in calories. A large egg yolk (17 grams) has 56 calories, while the white (34 grams) has just 18 calories.

But lower calories don’t automatically mean healthier. Your body needs adequate calories to function well. Rather than obsessing over calorie counts, focus on nutrient density—how many beneficial nutrients a food provides relative to its calories.

Suggested read: The 12 Best Healthy Breakfast Foods to Eat in the Morning

Summary: A large egg has about 72 calories. Size matters—smaller eggs have fewer calories, larger ones have more. Cooking methods and added ingredients increase the total.

Nutritional facts of an egg

Eggs are about more than just calories. They pack a solid nutritional punch.

Here’s what you get from one large egg (50 grams):

Eggs deliver high-quality protein alongside important vitamins and minerals. They’re one of the few foods that naturally contain vitamin D, which plays a role in bone health, immune function, and cell growth.

Selenium is another key nutrient in eggs. This trace mineral supports reproductive health and thyroid hormone production.

Eggs also contain lutein and zeaxanthin—two carotenoids that act as antioxidants. They help protect your eyes from damage and may reduce the risk of conditions like macular degeneration and cataracts.

Most of these nutrients are concentrated in the yolk. Eating only egg whites means missing out on much of what makes eggs nutritious.

Suggested read: Choline: What it is, Benefits, Side Effects, and More

Summary: Eggs provide protein, healthy fats, vitamins, minerals, and beneficial carotenoids. The yolk contains most of the nutrients.

Benefits of eggs

Eggs offer several benefits thanks to their nutrient profile.

Complete protein source

Eggs are a complete protein, meaning they contain all nine essential amino acids your body can’t make on its own. These amino acids are the building blocks your body needs for muscle repair, tissue growth, and overall health.

If you’re looking to boost your protein intake, eggs are an affordable and convenient option.

May help with appetite control

Protein-rich foods tend to keep you feeling full longer. Some research suggests that eating eggs for breakfast may reduce hunger more than eating cereal or other carb-heavy options.1

One randomized controlled trial found that high-protein egg-based breakfast meals increased satiety and reduced subsequent food intake at lunch compared to low-protein alternatives.1

Nutrient dense

Adding eggs to your diet helps you meet your nutrient needs without excess calories. Studies show that adults who eat whole eggs tend to have higher intakes of protein, zinc, selenium, and choline compared to those who don’t.2

This makes eggs particularly valuable for meeting your choline needs—a nutrient many people don’t get enough of. Choline is essential for brain development, cell signaling, and nerve function. It’s especially important during pregnancy and breastfeeding.

Summary: Eggs are a complete protein source that may help with appetite control and provide a wide range of essential nutrients, including hard-to-get choline.

Possible downsides of eggs

Eggs have benefits, but there are a few considerations to keep in mind.

Cholesterol and heart health

Eggs have been controversial because of their cholesterol content—about 186 mg per large egg, all in the yolk. For decades, health authorities warned that dietary cholesterol raised blood cholesterol and increased heart disease risk.

The picture today is more nuanced.

A large 2020 meta-analysis involving over 1.7 million participants found that eating up to one egg per day was not associated with increased cardiovascular disease risk in US and European populations.3 In Asian populations, moderate egg consumption was actually linked to potentially lower cardiovascular risk.

However, the evidence isn’t completely settled. A 2021 dose-response meta-analysis found that moderate weekly egg consumption (up to four eggs per week) was associated with a slightly lower CVD risk, but higher intakes—particularly more than one egg daily—were associated with increased risk of heart failure.4

Another large prospective study from 2022 found that greater dietary cholesterol and egg consumption were associated with increased mortality risk, suggesting that restricted consumption may benefit long-term health.5

The bottom line: moderate egg consumption (around one per day or seven per week) appears safe for most people. If you have existing heart disease or risk factors, it’s worth discussing with your doctor.

Suggested read: 13 Cholesterol-Lowering Foods to Add to Your Diet for Heart Health

Hyper-responders

A small percentage of people called “hyper-responders” experience larger increases in blood cholesterol from dietary cholesterol. If you fall into this category, eating eggs daily may affect your cholesterol levels more than it would for others.

Food safety concerns

Raw or undercooked eggs carry a risk of Salmonella contamination. Salmonella can cause fever, cramps, and dehydration—especially dangerous for infants, older adults, pregnant women, and people with weakened immune systems.

To stay safe:

Summary: The relationship between eggs and heart health is complex. Moderate consumption appears safe for most people, but those with cardiovascular risk factors should consult their doctor. Always cook eggs thoroughly to avoid foodborne illness.

Summary

One large egg provides about 72 calories—but eggs offer far more than just energy.

Whole eggs are a rich source of complete protein, choline, selenium, B vitamins, and other nutrients. For most people, eating eggs regularly can be part of a healthy diet.

Try eggs in frittatas or scrambles for breakfast, egg salad for lunch, or as a protein boost in grain bowls and salads.

Meal prep tip

Hard-boiling eggs in advance makes it easy to add them to your meals throughout the week:

  1. Place eggs in a single layer at the bottom of a saucepan and cover with water
  2. Bring to a boil, then cook for 9–12 minutes depending on how firm you want the yolk
  3. Transfer to an ice bath to cool

Hard-boiled eggs keep in the fridge for about a week, ready to peel and add to salads, sandwiches, or enjoy on their own.

  1. Rains TM, Leidy HJ, Sanoshy KD, Lawless AL, Maki KC. A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutr J. 2015;14:17. PubMed ↩︎ ↩︎

  2. Fuller NR, Caterson ID, Sainsbury A, et al. The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study—a 3-mo randomized controlled trial. Am J Clin Nutr. 2015;101(4):705-13. PubMed ↩︎

  3. Drouin-Chartier JP, Chen S, Li Y, et al. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. BMJ. 2020;368:m513. PubMed ↩︎

  4. Godos J, Micek A, Brzostek T, et al. Egg consumption and cardiovascular risk: a dose-response meta-analysis of prospective cohort studies. Eur J Nutr. 2021;60(4):1833-1862. PubMed ↩︎

  5. Zhao B, Gan L, Graubard BI, et al. Associations of Dietary Cholesterol, Serum Cholesterol, and Egg Consumption With Overall and Cause-Specific Mortality: Systematic Review and Updated Meta-Analysis. Circulation. 2022;145(20):1506-1520. PubMed ↩︎

Share this article: Facebook Pinterest WhatsApp Twitter / X Email
Share

More articles you might like

People who are reading “Calories in an Egg: Full Nutrition Facts & Health Benefits” also love these articles:

Topics

Browse all articles