Calories in 2 Eggs: Exact Count, Size Variations & Cooking Tips

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:

1. Hard‑boiled: No added fat; calories stay the same as raw.
2. Soft‑boiled: Same as hard‑boiled.
3. Poached: Water‑only cooking, so calories remain unchanged.
4. Scrambled (dry): Using a non‑stick pan without oil adds about 5kcal per egg from the heat‑induced protein change.
5. Scrambled with butter: One teaspoon (4.5g) of butter adds ~32kcal per egg.
6. 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.

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

1. Buy large eggs if you want consistent protein without buying extra weight. Size variations are minimal for most budgets.
2. Boil or poach whenever possible. No added fat means the raw calorie number stays intact.
3. If you love scrambled eggs, use a non‑stick pan and a splash of water or low‑fat milk instead of butter.
4. Measure oil or butter with a teaspoon rather than eyeballing - a small amount can add 30-70kcal.
5. 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

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.