Calories in One Egg
One large egg (approximately 50g) contains 72 calories. This makes eggs one of the most nutrient-dense foods available — packing 6.3g of complete protein, essential vitamins, and healthy fats into fewer calories than a single biscuit.
1 Egg
72 kcal
6.3g protein
2 Eggs
144 kcal
12.6g protein
3 Eggs
216 kcal
18.9g protein
6 Eggs
432 kcal
37.8g protein
Order Farm Fresh Eggs Today
Same-day delivery available across Islamabad & Rawalpindi.
Calories by Egg Size
Not all eggs are the same size. Desi eggs from free-range hens tend to be medium to large. Here's the calorie count by size:
| Size | Weight | Calories | Protein | Fat |
|---|---|---|---|---|
| Small | 38g | 54 kcal | 4.8g | 3.6g |
| Medium | 44g | 63 kcal | 5.5g | 4.2g |
| Large | 50g | 72 kcal | 6.3g | 4.8g |
| Extra Large | 56g | 80 kcal | 7.0g | 5.3g |
| Jumbo | 63g | 90 kcal | 7.9g | 6.0g |
Egg White vs Yolk Calories
The calorie distribution between white and yolk is dramatically different:
| Component | Calories | Protein | Fat | Carbs | % of Total Calories |
|---|---|---|---|---|---|
| Whole Egg | 72 kcal | 6.3g | 4.8g | 0.4g | 100% |
| Egg White | 17 kcal | 3.6g | 0.1g | 0.2g | 24% |
| Egg Yolk | 55 kcal | 2.7g | 4.5g | 0.6g | 76% |
Should You Skip the Yolk?
Only if you're on an extremely calorie-restricted diet. The yolk contains all the egg's Vitamin D, B12, choline, Omega-3, iron, and selenium. Removing it saves 55 calories but eliminates most of the nutrition. For most people, eating the whole egg is the smarter choice.
Calories by Cooking Method
How you cook your egg significantly affects the total calorie count:
| Cooking Method | Calories (1 egg) | Added Calories | Best For |
|---|---|---|---|
| Hard-Boiled | 78 kcal | +0 | Weight loss, meal prep |
| Soft-Boiled | 72 kcal | +0 | Breakfast, ramen |
| Poached | 72 kcal | +0 | Low-calorie meals |
| Scrambled (no oil) | 78 kcal | +6 | Quick protein |
| Scrambled (with butter) | 110 kcal | +38 | Rich flavour |
| Fried (1 tsp oil) | 115 kcal | +43 | Traditional breakfast |
| Fried (generous oil) | 150+ kcal | +78+ | Crispy edges, richer taste |
Lowest Calorie Option
Boiled and poached eggs are the lowest-calorie cooking methods since they add zero extra fat. For weight loss, these should be your go-to preparations.
Lean, Clean Protein — From Our Farm
72 calories, 6.3g protein per egg. Falah Farms delivers organic pasture-raised Desi eggs daily in Islamabad & Rawalpindi.
Complete Macro Breakdown
Here is the full macronutrient profile of one large egg:
Protein
6.3g
35% of calories
Fat
4.8g
60% of calories
Carbs
0.4g
2% of calories
Water
37.5g
— of calories
Eggs are essentially a protein + healthy fat food with virtually zero carbohydrates, making them ideal for keto, low-carb, and balanced diets alike.
Eggs for Weight Loss
Eggs are one of the most effective weight loss foods for several reasons:
- High satiety: Studies show eggs keep you feeling full longer than bread, cereal, or other breakfast foods with the same calorie count
- Thermic effect: Protein has the highest thermic effect of any macronutrient — your body burns 20–30% of egg calories just digesting them
- Low calorie density: 72 calories for 6.3g of complete protein is exceptional
- Reduced snacking: Egg breakfasts reduce calorie intake at lunch by an average of 270 calories compared to bagel breakfasts
For a dedicated weight loss guide, read our eggs for weight loss article.
Eggs for Muscle Gain
For muscle building, eggs offer the best calorie-to-protein ratio of any whole food. Here's how to optimize egg intake for muscle gain:
- Eat 3–6 whole eggs per day (18.9–37.8g protein, 216–432 calories)
- Consume within 30–60 minutes post-workout for optimal muscle protein synthesis
- Include the yolk — the cholesterol supports testosterone production, which is essential for muscle growth
- Combine with carbohydrates (roti, rice, oats) to maximize nutrient absorption
For the complete fitness guide, check our eggs for gym and bodybuilding page.
Order High-Protein, Low-Calorie Eggs
Same-day delivery available across Islamabad & Rawalpindi.
Egg Calories — Frequently Asked Questions
Common questions about egg calories, macros, and diet optimization.
A large hard-boiled egg contains approximately 78 calories. Soft-boiled eggs contain about 72 calories. The slight difference is due to minor water loss during hard boiling.
A fried egg (with 1 tsp oil/butter) contains approximately 90–115 calories, depending on how much oil is used. Frying in butter adds more calories than using a non-stick pan with minimal oil.
One large egg white contains only 17 calories and 3.6g of protein with virtually zero fat. This makes egg whites popular for low-calorie, high-protein diets.
One large egg yolk contains approximately 55 calories, 2.7g of protein, and 4.5g of fat. The yolk also contains all the egg's vitamins, minerals, and healthy fats.
Yes. Eggs are one of the best foods for weight loss. At only 72 calories each with 6.3g of protein, they provide high satiety, reducing overall calorie intake throughout the day. Studies show people who eat eggs for breakfast consume fewer calories at lunch.
A plain 2-egg omelette contains about 144–180 calories (depending on oil used). Adding vegetables adds 20–30 calories, while adding cheese can add 50–110 calories depending on the type and amount.
Three scrambled eggs (with a small amount of butter or oil) contain approximately 260–300 calories, 19g of protein, and 20g of fat. Using milk adds about 10–15 extra calories per tablespoon.
Desi eggs have approximately the same calorie content as commercial eggs (70–78 calories per egg). However, Desi eggs typically contain more nutrient-dense calories with higher levels of Omega-3, Vitamin D, and carotenoids.
For weight loss, 2–3 whole eggs per day is optimal. This provides 144–216 calories and 12.6–18.9g of protein while keeping you satisfied. Combine with vegetables and whole grains for a balanced diet.
Whole eggs are generally better because the yolk's healthy fats and micronutrients improve satiety and nutrition. Egg whites are useful only if you need to increase protein dramatically while keeping calories very low.
Share This Guide