Calculate exact calories and macros for eggs by cooking method, egg size, quantity, and added fats. Boiled, fried, scrambled, poached, or omelette — get precise nutrition in seconds.
Standard omega-3 content (~37mg DHA + EPA per egg).
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Eggs are one of the most nutritionally complete foods available, delivering high-quality complete protein, healthy fats, vitamins, and minerals in a compact package. A single large egg contains roughly 72–94 calories depending on how it is prepared.
The cooking method itself accounts for only a small difference in base egg nutrition. The bigger calorie driver is added fat: cooking with butter or olive oil can add 34–119 extra calories per egg preparation depending on the amount used. Choosing a cooking spray instead of butter can save 100+ calories per batch.
All values below are for one large egg (50g) with no added fat:
6.3g protein • 5.3g fat — Lowest fat, no added oil needed
6.3g protein • 4.8g fat — Lowest calorie method overall
6.3g protein • 7.0g fat — Base includes butter used in the pan
6.1g protein • 6.7g fat — Slightly higher carbs from mixing
6.5g protein • 7.2g fat — Highest protein per egg
6.3g protein • 4.8g fat — Same as poached — no heat degradation
The fat you cook eggs in is often a bigger calorie contributor than the egg itself. Here is how common cooking fats compare:
Best for boiled or poached eggs
Minimal impact, good for non-stick
Light flavor, typical for 1-2 eggs
Common for omelettes and scrambles
Heart-healthy monounsaturated fats
Significant calorie addition
Egg size is standardized by weight. The calorie difference between a small and a jumbo egg is significant — about 65% more calories in a jumbo compared to a small:
| Size | Weight | Cal (boiled) | Protein |
|---|---|---|---|
| Small | 38g | 59 | 4.8g |
| Medium | 44g | 69 | 5.5g |
| Large | 50g | 78 | 6.3g |
| Extra Large | 56g | 87 | 7.1g |
| Jumbo | 63g | 98 | 7.9g |
Eggs are considered the gold standard for protein quality. They score a perfect 1.0 on the Protein Digestibility Corrected Amino Acid Score (PDCAAS) and contain all nine essential amino acids in ideal ratios.
Research shows that cooking eggs increases protein digestibility from around 51% (raw) to 91% (cooked). This means the protein you absorb from a cooked egg is substantially higher than from a raw one — despite the same total protein content on paper.
All egg types have essentially the same calorie and macronutrient profile. The differences lie in micronutrient content, particularly omega-3 fatty acids and fat-soluble vitamins:
~37mg omega-3 (DHA + EPA) per egg. Standard commercial production. Most widely available and most affordable.
~50mg omega-3 per egg. Hens have outdoor access, leading to marginally higher nutrient content. Vitamin D levels may also be slightly higher.
~150mg omega-3 per egg. Hens roam outdoors and forage on insects and grass, producing eggs with notably higher omega-3, vitamin D, and vitamin A content.
~350–400mg omega-3 per egg. Hens are fed flaxseed or fish oil supplements. These eggs provide a meaningful dose of heart-healthy EPA and DHA and are ideal for people who do not eat fish regularly.
A large hard-boiled or soft-boiled egg (50g) contains approximately 78 calories, 6.3g of protein, 5.3g of fat, and 0.6g of carbohydrates. Because no oil or butter is used, boiling is one of the lowest-calorie cooking methods.
A large egg fried in butter has approximately 90 calories base. Adding cooking fat increases this — 1 tsp of butter adds 34 calories and 1 tbsp adds 102 calories on top. Use cooking spray to minimize added calories while still preventing sticking.
One large scrambled egg (plain) contains about 91 calories, 6.1g protein, 1.6g carbs, and 6.7g fat. If you add milk or cream during scrambling, or use extra butter in the pan, the calorie count will be higher.
Yes, significantly. A small egg (38g) is approximately 60 calories while a jumbo egg (63g) is about 98 calories boiled. Our calculator automatically scales nutrition values for all five USDA egg sizes.
A large egg provides approximately 6.1–6.5g of complete protein depending on cooking method. Eggs contain all nine essential amino acids and have one of the highest PDCAAS scores of any natural food, making them an excellent source of high-quality protein.
A large egg contains about 186mg of cholesterol. Current nutritional research shows that for most healthy adults, dietary cholesterol from eggs has minimal impact on blood cholesterol or cardiovascular risk. The American Heart Association suggests up to one egg per day is safe for most people as part of a balanced diet.
They have the same calorie and macro profile as conventional eggs, but contain significantly more omega-3 fatty acids. Omega-3 enriched eggs can provide 350–400mg of DHA + EPA per egg, making them a good option for people who do not eat fatty fish regularly.
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