Calories in Egg: Nutritional facts (Carbs, Fiber, Protein, Fat) for Egg Types

100 grams of raw whole egg (equivalent to two large eggs) contain 143 calories. 100 grams of hard-boiled egg contain 155 calories.

Two large raw eggs (100g) contain 143 calories. Two large hard-boiled eggs (100g) contain 155 calories. Two large fried eggs (cooked with minimal fat weighing 92g) contain 180 calories.

One large whole raw egg (50g) contains 72 calories. One large whole hard-boiled egg (50g) contains 78 calories.

Eggs are a nutrient-dense food offering numerous health benefits, supported by their rich nutritional profile, as shown below:

• Excellent Source of High-Quality Protein: Eggs provide complete protein, containing all nine essential amino acids in the right ratios. This protein is crucial for building and repairing tissues, muscle maintenance, and overall body function. (Layman DK, Evans E, et al. 2009. Dietary protein and exercise have additive effects on body composition during weight loss in adult women)
• Rich in Choline for Brain Health: Eggs are one of the best dietary sources of choline, a nutrient vital for brain development, memory, neurotransmitter synthesis (acetylcholine), and cell membrane structure. Adequate choline intake is particularly important during pregnancy and lactation. (Zeisel SH, da Costa KA. 2009. Choline: an essential nutrient for public health)
• Contain Lutein and Zeaxanthin for Eye Health: Egg yolks contain the antioxidants lutein and zeaxanthin, which accumulate in the retina of the eye. These compounds help protect eyes from harmful high-energy light waves like ultraviolet rays and are associated with a reduced risk of age-related macular degeneration and cataracts. (Vishwanathan R, Goodrow-Kotyla EF, et al. 2009. Consumption of 2 and 4 egg yolks/d for 5 wk increases macular pigment concentrations in older adults with low macular pigment taking cholesterol-lowering statins)
• Good Source of Vitamin D: Eggs are one of the few natural food sources of vitamin D, essential for calcium absorption, bone health, immune function, and reducing inflammation. (Holick MF. 2007. Vitamin D deficiency)
• Provide Vitamin B12: Important for nerve function, red blood cell formation, and DNA synthesis, vitamin B12 is abundant in eggs, helping to prevent fatigue and neurological issues associated with deficiency. (National Institutes of Health, Office of Dietary Supplements. Vitamin B12 Fact Sheet for Health Professionals)
• Source of Selenium: Eggs contain selenium, a trace mineral acting as a powerful antioxidant that protects against cell damage and plays a key role in thyroid health and immune response. (Rayman MP. 2012. Selenium and human health)
• Support Heart Health (in moderation): While debated due to cholesterol content, some research suggests moderate egg consumption (up to one egg per day) does not significantly increase heart disease risk in most healthy individuals and may even provide benefits due to nutrients like choline and B vitamins. Egg nutrients can help raise HDL ("good") cholesterol levels. (Fuller NR, Sainsbury A, et al. 2015. 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)
• Contributes to Satiety and Weight Management: The high protein content in eggs promotes feelings of fullness (satiety), which can help reduce overall calorie intake and support weight management efforts when included in meals. (Vander Wal JS, Marth JM, et al. 2005. Short-term effect of eggs on satiety in overweight and obese subjects)

Despite their nutritional benefits, eggs have potential downsides to consider such as:

• Dietary Cholesterol Content: Egg yolks are high in dietary cholesterol (around 186mg per large egg). While dietary cholesterol's impact on blood cholesterol is less significant than previously thought for most people, individuals with certain conditions (like type 2 diabetes or hyper-responders) may need to limit intake. Current guidelines often do not set a specific upper limit but recommend moderation. An alternative for reducing cholesterol is consuming only egg whites. (Carson JAS, Lichtenstein AH, et al. 2020. Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association)
• Saturated Fat: While not extremely high, eggs do contain saturated fat (about 1.6g per large egg). Diets high in saturated fat can raise LDL cholesterol levels. Consuming eggs as part of a diet balanced with unsaturated fats and low in overall saturated fat is recommended.
• Potential Allergies: Egg allergy is one of the most common food allergies, especially in children, although many outgrow it. Reactions can range from mild skin rashes to severe anaphylaxis. Individuals with egg allergies must strictly avoid eggs and foods containing them. (Savage J, Johns CB. 2015. Food allergy: epidemiology and natural history)
• Risk of Salmonella (Raw/Undercooked): Raw or undercooked eggs can carry Salmonella bacteria, which can cause food poisoning. Proper cooking kills the bacteria. It is advised to avoid consuming raw eggs, especially for vulnerable populations like young children, pregnant women, older adults, and those with weakened immune systems. Pasteurized eggs are a safer alternative if raw consumption is desired (e.g., in Caesar dressing or mayonnaise). (Centers for Disease Control and Prevention. Salmonella and Eggs)

Yes, eggs are good for most people when consumed as part of a balanced diet. Eggs are a nutritional powerhouse, offering high-quality protein essential for muscle and tissue health, alongside vital nutrients for brain health like choline and B12. Eggs contribute significantly to eye health through lutein and zeaxanthin and support bone health with vitamin D. While concerns about dietary cholesterol exist, current research suggests moderate consumption doesn't negatively impact heart health for the general population and may even improve HDL cholesterol levels. Their protein content also aids in satiety, potentially benefiting weight management. Although they contain saturated fat and pose allergy risks for some, their overall nutrient density makes them a beneficial food for brain function, muscle development, eye protection, and providing essential vitamins and minerals.

The calorie content of whole shell eggs remains remarkably consistent across different types based on hen living conditions, such as conventional, cage-free, free-range, pasture-raised, and organic. A standard large egg (50g) consistently provides around 72 calories when raw. While enriched eggs (like Omega-3 or Vitamin E) might have slight variations in fatty acid profiles or specific vitamin levels, their overall calorie count per large egg is generally unchanged or negligibly different. The most significant calorie difference occurs when comparing whole eggs to processed egg products. Liquid whole eggs may have slightly fewer calories per equivalent serving size due to processing standardization. Liquid egg whites, having the fat-containing yolk removed, represent the lowest calorie option, containing only about 25 calories per equivalent volume of one large egg.

Yes, egg macros can change slightly when cooked, depending on the method. The total amount of protein and carbohydrate per egg remains essentially the same, but the fat content and overall calories can change if fat is added during cooking (like frying in butter or oil). Frying or scrambling with added fat increases the total fat and calories of the dish compared to the raw egg. Cooking methods involving water, like boiling or poaching, do not add fat or calories; however, boiling results in a slightly higher calorie count per gram compared to raw due to minor water loss concentrating the nutrients. Some water-soluble vitamins (like B vitamins) might leach slightly into the water during boiling or poaching, but protein and major minerals remain largely intact. The protein structure denatures (changes shape) upon cooking, which actually makes it more digestible, but the quantity of protein per egg does not change.

The human consumption of eggs predates recorded history, beginning with the gathering of eggs from wild birds' nests by early hunter-gatherers. The domestication of fowl, primarily the junglefowl (ancestor of the modern chicken) in Southeast Asia potentially as early as 6000 BCE, marked a significant shift, providing a more reliable and controllable source of eggs. Chickens gradually spread across Asia, Europe, and Africa via trade and migration, becoming a staple food source globally. Ancient Egyptians and Romans raised chickens for both meat and eggs. Throughout history, eggs have been valued for their nutritional content, versatility, and symbolic significance in various cultures. 

An interesting and well-known egg dish is the omelet. While simple preparations of cooked beaten eggs likely existed much earlier, the term "omelet" and its refined form are strongly associated with French cuisine, emerging possibly in the 16th or 17th century. Legend often attributes specific folded omelet variations to different regions or chefs in France.