Calories in 2 Eggs: Exact Count, Size Variations & Cooking Tips
Egg Calorie Calculator
How Many Calories in Your Eggs?
Select your egg size and cooking method to see the exact calorie count for two eggs.
Total Calories for Two Eggs
Key Takeaways
- Two large raw chicken eggs contain about 144kcal (600kJ) total.
- Egg size matters: a medium pair drops to ~124kcal, a small pair to ~102kcal.
- Cooking adds calories mainly from added fat; boiling adds none, frying in oil adds ~70kcal per egg.
- Eggs supply high‑quality protein, essential vitamins, and minerals while staying low‑calorie.
- They're a solid protein boost for anyone watching calorie intake, even compared with low‑calorie energy drinks.
When you wonder "how many calories are in 2 eggs?" the answer isn’t a single number - it depends on size, preparation, and whether you count the yolk or just the white. Below we break down the numbers, explain why they shift, and give you a handy table to reference.
When talking about the food itself, Egg is a protein‑rich animal product laid by chickens, typically sold in shells of varying sizes. Most nutrition data comes from the USDA FoodData Central database, which lists raw, unshelled values for each size class.
Egg Sizes and Their Baseline Calories
The USDA defines four common size categories for chicken eggs sold in Australia and the U.S. Below are the average weights and raw calorie counts for a single egg:
- Large: 57g, 72kcal
- Medium: 49g, 62kcal
- Small: 43g, 51kcal
- Jumbo: 63g, 80kcal
Multiplying by two gives you the baseline for a pair of raw eggs. If you pick up a carton labeled “large,” you can expect roughly 144kcal for two eggs.
How Cooking Changes the Calorie Count
Heat itself doesn’t add calories, but the method you use often introduces extra ingredients. Here’s how the most common preparations stack up, assuming no extra butter or oil unless noted:
- Hard‑boiled: No added fat; calories stay the same as raw.
- Soft‑boiled: Same as hard‑boiled.
- Poached: Water‑only cooking, so calories remain unchanged.
- Scrambled (dry): Using a non‑stick pan without oil adds about 5kcal per egg from the heat‑induced protein change.
- Scrambled with butter: One teaspoon (4.5g) of butter adds ~32kcal per egg.
- Fried (sunflower oil): One teaspoon of oil per side adds ~35kcal per side, roughly 70kcal per egg.
If you’re counting every bite, the table below summarizes typical calorie totals for two eggs across size and cooking style.
| Size | Raw (2) | Boiled (2) | Scrambled (dry) (2) | Scrambled + butter (2) | Fried in oil (2) |
|---|---|---|---|---|---|
| Large | 144kcal | 144kcal | 154kcal | 208kcal | 284kcal |
| Medium | 124kcal | 124kcal | 134kcal | 186kcal | 262kcal |
| Small | 102kcal | 102kcal | 112kcal | 164kcal | 240kcal |
| Jumbo | 160kcal | 160kcal | 170kcal | 224kcal | 300kcal |
Beyond Calories: What Else Do Eggs Give You?
While the calorie number is the headline, eggs pack a lot of nutrition that matters for low‑calorie diets:
- Protein: Roughly 6g per large egg, providing about 12g for two - a full 24% of the daily recommended intake for most adults.
- Fats: Mostly unsaturated; a large egg has ~5g total fat, with 1.5g being saturated.
- Vitamins: VitaminB12, riboflavin (B2), and vitaminD are abundant.
- Minerals: Iron, selenium, and choline, which supports brain health.
- Cholesterol: About 186mg per large egg. Current research shows dietary cholesterol has a modest impact on blood cholesterol for most people.
Because the protein is high‑quality (containing all nine essential amino acids), you feel fuller longer, which can naturally lower overall calorie intake throughout the day.
Eggs vs. Low‑Calorie Energy Drinks
Many readers land on this page from searches about low‑calorie energy drinks. Here’s a quick side‑by‑side look:
- Calorie density: A typical 250ml low‑calorie energy drink contains 5-15kcal, far less than two eggs, but it offers almost no protein.
- Satiety: Eggs keep you full for 3-4hours; most energy drinks disappear within minutes.
- Nutrients: Eggs provide vitamins, minerals, and healthy fats; energy drinks mainly supply caffeine and artificial sweeteners.
- Use case: If you need a quick caffeine boost, an energy drink works. For a balanced, low‑calorie breakfast or snack, two eggs beat the drink hands‑down.
In a weight‑management plan, you might use a low‑calorie drink for a mid‑day pick‑me‑up and pair it with an egg‑based snack to keep protein intake high.
Practical Tips for Keeping Egg Calories Low
- Buy large eggs if you want consistent protein without buying extra weight. Size variations are minimal for most budgets.
- Boil or poach whenever possible. No added fat means the raw calorie number stays intact.
- If you love scrambled eggs, use a non‑stick pan and a splash of water or low‑fat milk instead of butter.
- Measure oil or butter with a teaspoon rather than eyeballing - a small amount can add 30-70kcal.
- Consider separating the whites from the yolks for ultra‑low‑calorie meals; two whites carry only ~34kcal, while the yolk adds the bulk of fat and cholesterol.
Frequently Asked Questions
Do the calories change if I eat the eggs with the shell?
The shell is mostly calcium carbonate and isn’t digested, so it adds virtually zero calories. However, most people don’t eat the shell, so it’s not counted in nutrition data.
Are two egg whites a good low‑calorie alternative to two whole eggs?
Two large egg whites provide about 34kcal and 7g of protein, making them an excellent low‑calorie protein source. You lose most of the fat, cholesterol, and several vitamins found in the yolk, so it’s a trade‑off.
How do “grade A” and “grade B” eggs differ in calories?
Grade classifications relate to shell cleanliness and air cell size, not weight. Therefore, the calorie count stays the same for the same size category.
Can I count the calories of a mixed‑egg omelette the same way as separate eggs?
Yes. Add up the calories of each egg you use, then add any extra ingredients (cheese, oil, veggies). For example, two large eggs (144kcal) + 1tsp oil (40kcal) + 30g cheese (80kcal) = ~264kcal.
Is it okay to eat two eggs every day on a low‑calorie diet?
For most healthy adults, two eggs a day fit well within a 1500-2000kcal daily plan. They supply protein and micronutrients without blowing the calorie budget. If you have specific cholesterol concerns, talk to your doctor.
Next Steps: Using Eggs Smartly in Your Daily Plan
Now that you know the exact calorie numbers, pick the preparation that matches your taste and your calorie goal. Pair boiled eggs with a handful of spinach for a sub‑200kcal snack, or make a protein‑rich scramble using a splash of skim milk and a dash of hot sauce for variety.
If you still crave a quick caffeine kick, enjoy a low‑calorie energy drink alongside your egg dish - just remember the drink adds minimal calories but no protein.
Track your meals for a week, noting the egg size and cooking method. You’ll quickly see how tiny tweaks (like swapping butter for a spray of oil) shave off 30-70kcal without sacrificing flavor.
Comments (6)
King Medoo
8 Oct 2025
🥚 When you first glance at the egg calorie table you might think the numbers are arbitrary, but they are derived from rigorous USDA analyses that account for weight, shell, and even the subtle differences in albumen composition. The baseline 72 kcal per large egg is not a guess; it results from averaging thousands of samples across diverse flocks. Moreover, the protein quality is measured by the PDCAAS metric, which tells us that egg protein is practically complete, supplying all nine essential amino acids in optimal ratios. 💪 Cooking methods do not magically add energy; instead, they introduce additional macronutrients, primarily fats, when oil or butter is used. Boiling or poaching preserves the original caloric content because water imparts no calories, as the article correctly notes. In contrast, scrambling with butter adds roughly 32 kcal per egg, a figure that rises to about 70 kcal per egg when fried in oil, reflecting the lipid contribution of the cooking medium. 🧈 The table also illustrates how size matters: a jumbo egg at 80 kcal each yields 160 kcal for a pair, which can be a considerable portion of a 2,000 kcal daily budget. If you are on a low‑calorie diet, opting for medium or small eggs can shave off 20–40 kcal per serving without sacrificing protein. 🥚 The yolk, while a source of cholesterol, also delivers fat‑soluble vitamins such as D and K, which are crucial for bone health and immune function. Ignoring the yolk for fear of cholesterol alone would be an oversimplification, given current research indicating modest impact of dietary cholesterol on serum levels for most individuals. 🍳 The article’s tip about measuring oil with a teaspoon is spot on; a single teaspoon of oil contains about 40 kcal, and using a spray can reduce that to approximately 10 kcal per egg. For those who love scrambled eggs, a splash of low‑fat milk or water can replace butter while maintaining fluffiness, keeping the added calories under 10 kcal per egg. 🎉 Finally, tracking your meals for a week, as the article suggests, will reveal patterns-perhaps you’ll discover that swapping a fried breakfast for a boiled snack saves you 150 kcal daily, which adds up to significant weight‑loss potential over months. 🌟
Rae Blackburn
13 Oct 2025
Look deeper the government hides the real egg calorie code in plain sight
LeVar Trotter
18 Oct 2025
The nutritional epidemiology literature frequently references the glycemic index and satiety quotient when evaluating protein‑rich foods, and eggs occupy a unique niche due to their high biological value. By leveraging the alveolar nitrogen balance methodology, researchers have quantified the net protein utilization of eggs at approximately 94 %, surpassing most plant‑based sources. This high efficiency translates into prolonged post‑prandial thermogenesis, which can modestly elevate resting metabolic rate for up to three hours after consumption. Consequently, integrating two boiled eggs into a calorie‑restricted regimen not only satisfies macronutrient requirements but also optimizes thermogenic effect without incurring the lipid load associated with frying. Additionally, the micronutrient density-particularly choline, lutein, and selenium-contributes to hepatic lipid metabolism and ocular health, reinforcing the argument for eggs as a multifunctional dietary component. In practice, matching egg size to caloric targets is straightforward: a medium egg provides roughly 124 kcal for a duo, aligning with a 200‑kcal snack window when paired with fibrous vegetables.
Seraphina Nero
23 Oct 2025
That's a solid breakdown, and it really helps to see how the prep method shifts the numbers. It’s nice to have the science behind why boiled eggs stay low‑calorie while a fried version can add a hefty load. Knowing the breakdown makes it easier to plan meals without feeling like I'm guessing.
Megan Ellaby
28 Oct 2025
Nice info!
E Jones
2 Nov 2025
People don't realize that every time you click that calculate button they're collecting data, and those egg stats are just a front for a bigger agenda. The oil industry, for instance, funds the "fried egg" calorie boost research to push their products as healthy when paired with eggs. 🍳 They even manipulate the USDA database entries, inflating the calorie counts of fried eggs while downplaying the impact of butter. This way, they can steer consumers toward using their oils, increasing market share under the guise of nutritional transparency. It's not just about calories; it's about control, and the calorie calculator is a perfect tool for that.