Calories in Eggs
One large egg (50g) contains about 72 kcal, 6g of high-quality protein, and 5g of fat. Whole eggs are calorie-dense; egg whites alone are nearly pure protein.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 large whole egg (50g) | 72 | 0.4 | 6.3 | 5 | — |
| 1 large egg white (33g) | 17 | 0.2 | 3.6 | 0.1 | — |
| 1 large egg yolk (17g) | 55 | 0.6 | 2.7 | 4.5 | — |
| 2 whole eggs | 144 | 0.7 | 12.6 | 10 | — |
| 3 whole eggs | 216 | 1 | 18.9 | 15 | — |
| 1 jumbo egg (63g) | 90 | 0.5 | 8 | 6.3 | — |
About these numbers
Eggs are nature's most complete and bioavailable protein source: DIAAS score 1.13 (highest of any whole food), all 9 essential amino acids in proportions matching human requirements. The catch: 70% of the calories come from the yolk, which also holds the cholesterol, choline, vitamins (A, D, E, K, B12), and roughly half the protein.
For decades, dietary cholesterol in eggs was assumed to raise serum cholesterol and CVD risk. The 2018 PURE study (Dehghan et al., AJCN) following 177,000 people across 50 countries found no association between egg consumption and CVD events or mortality up to 1 egg/day. The 2020 Drouin-Chartier et al. meta-analysis (BMJ) of 3 large cohorts reached the same conclusion. For most people, eating 1–3 whole eggs per day is fine; the older "egg whites only" advice is largely outdated.
Use the calculators
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Frequently asked questions
- How many calories are in one egg?
- A large egg (50g) contains 72 kcal. A medium egg (44g) is 63 kcal; an extra-large (56g) is 80 kcal; a jumbo (63g) is 90 kcal. The yolk holds about 55 of those 72 kcal; the white only 17. Cooking method matters: a fried egg in butter adds 40–60 kcal from the cooking fat; an egg cooked with no added fat (boiled, poached, scrambled with a non-stick pan) stays at the base 72 kcal.
- How much protein is in an egg?
- One large egg provides 6.3g of high-quality complete protein. The whites contain 3.6g; the yolk 2.7g. Two whole eggs deliver ~13g of protein — moderate; sufficient to trigger muscle protein synthesis at lower body weights but below the 25–40g per-meal threshold (Phillips 2009) most adults need for optimal MPS at a single meal. Three to four whole eggs is the typical "high protein breakfast" target.
- Are egg yolks bad for cholesterol?
- Probably not for most people. The 2018 PURE study (Dehghan et al., AJCN, 177,000 subjects) and the 2020 Drouin-Chartier BMJ meta-analysis found no association between egg consumption and CVD events or mortality up to ~1 egg/day. Individuals with genetic hyperresponsiveness (~15–25% of the population) do show meaningful serum cholesterol rise with high egg intake. If your LDL or non-HDL cholesterol is elevated, monitor lipids after 4–8 weeks of consistent egg intake to see your personal response.
- Should I eat only egg whites?
- For most people, no. The yolk contains the choline (~125 mg per yolk — most adults are choline-deficient), the fat-soluble vitamins (A, D, E, K), and roughly half the protein. The original concern about yolks was cholesterol; current evidence largely exonerates dietary cholesterol from CVD risk in most adults. The exception: bodybuilders or athletes targeting extremely high protein at restricted calories — egg whites provide protein-only without the yolk's calorie load. For everyday eating, whole eggs are better.
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