Eggs aren’t just delicious, they’re also incredibly nutritious.
Whether you prefer boiled, scrambled, or poached, eggs are a great source of high quality protein. At just 74 calories per egg (310 kJ), they are one of the healthiest foods you can eat.
But eggs aren’t just a low-calorie food choice. Often referred to as nature’s multivitamin, they are full of protein, vitamin D, vitamins A, E and B12, omega-3 fatty acids, iron and choline.To find out more about choline in eggs click here.
Below are answers to some commonly asked questions about the calorie and nutrient profile of eggs.
How Many Calories in An Egg?
An average-size egg contains 74 calories, or 310 kJ. This is the egg size found in the 700 gram cartons that most people buy.
A smaller egg from a 600 gram carton contains 64 calories, or 268 kJ.
A larger than average egg from an 800 gram carton contains 84 calories, or 352 kJ.
The nutrient profile of Australian eggs and the contribution to Recommended Dietary Intakes (RDI) is shown in the following table for a 700 gram carton:
1 egg (52g) | Average quantity per serving (2 eggs) | Average quantity per 100g | %DI | |
Kilojoules | 310kJ | 620kJ | 596kJ | 7% |
Calories | 74 Cal | 148 Cal | 142 Cal | 7% |
Protein | 6.3g | 12.7g | 12.2g | 25% |
Fat, total | 5.2g | 10.3g | 9.9g | 15% |
- saturated | 1.7g | 3.3g | 3.3g | 14% |
Carbohydrate | 0.7g | 1.4g | 1.4g | <1% |
- sugars | 0.15g | 0.3g | 0.3 g | <1% |
Sodium | 70mg | 141mg | 136mg | 6% |
Serving size: 104g (2 eggs)
% Daily Intake. Based on an average adult diet of 8700kJ.
How Many Kilojoules in An Egg?
An average size egg from a 700 gram carton contains 310 kilojoules. However, the exact number of kilojoules depends on the size of the egg.
A slightly smaller egg from a 600 gram carton contains 268 kilojoules.
A slightly larger egg from an 800 gram carton contains 352 kilojoules.
How Many Calories in Two Eggs?
An average serving size of two eggs contains only 148 calories or 620 kilojoules – roughly the same as two apples.
How Many Calories in An Egg White?
Egg white is the thick cloudy clear liquid that surrounds the yolk. Depending on the size of the egg, the white (called albumen) accounts for about two-thirds of an egg’s liquid weight and contains more than half the total protein.
The white of a 60 gram egg contains about 17 calories.
While the egg white is a great source of protein and contains no fat, many of the egg’s nutrients and almost half of the protein is found in the yolk. Dietitians recommend eating whole eggs for the maximum nutritional benefit and recent studies show eating whole eggs rather than egg whites promotes muscle development after exercise.
How Many Calories in a Boiled Egg?
Whether its a soft boiled egg with breakfast or featured in salads, sandwiches and curries, boiled eggs are one of the healthiest and easiest ways to eat eggs.
A 60g boiled egg contains only 74 calories or 310 kJ.
How Many Calories in a Poached Egg?
Who doesn't love a perfectly poached egg? And because they’re cooked in hot water, poached eggs are likely to contain fewer calories than eggs that have been scrambled or fried.
A typical 60g poached egg contains 74 calories or 310 kJ.
How Many Calories in a Fried Egg?
Sunny side up? Over easy?
The number of calories in fried eggs depends on the amount and type of oil, butter or margarine (if any) that is used in the frypan. Generally, using oil, butter or margarine will result in a fried egg having more calories than a boiled or poached egg.
However, there are so many variables it is impossible to provide a definitive number of calories for a fried egg. The oil type e.g. olive, canola, sunflower, how refined or processed it is, how much is used, and how high the temperature of the oil goes in the cooking process can all influence the health benefits of fried eggs.
How Many Calories in Scrambled Eggs?
Scrambled eggs are one of the easiest and tastiest dishes to make but they are likely to contain more calories than boiled or poached eggs as recipes typically call on milk and butter.
As with fried eggs, it is hard to say how many extra calories it adds because it depends on the amount and type of milk that is added to the beaten eggs and how much butter or oil (if any) is added to the pan.
People counting calories as part of a strict diet may be better to eat boiled or poached eggs that contain fewer calories. However, there is no reason to avoid scrambled eggs either as the calories can be controlled by the type and amount of ingredients you add. To keep the calorie content low, use a small amount of reduced-fat milk when mixing the eggs and cook using just a small amount of oil or butter in the pan.
Learn More About Egg Nutrition
Australian Eggs is dedicated to bringing you everything you need to know about egg nutrition in Australia. Learn more about egg nutrition including the health benefits and nutritional makeup of eggs today.
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