How Many Calories in an Egg? Official USDA Numbers by Size

A large egg is about 72 calories raw and about 78 hard-boiled, with 6.3 grams of protein, by USDA FoodData Central figures. A jumbo egg carries roughly two-thirds more than a small one, but cooking matters most: boiling adds nothing, while frying adds whatever fat hits the pan, which is why "two fried eggs" is an unfinished sentence for calorie purposes.

Official USDA numbers

By size (raw, whole egg, from USDA's own portion weights):

Size	Weight	Calories	Protein
Small	38g	54	4.8g
Medium	44g	63	5.5g
Large	50g	72	6.3g
Extra large	56g	80	7.0g
Jumbo	63g	90	7.9g

By preparation (large egg, 50g):

Preparation	Calories	Protein	Fat
Raw	72	6.3g	4.8g
Hard-boiled	78	6.3g	5.3g
Fried or scrambled in fat	78 + the cooking fat	6.3g	varies

Per 100 grams, for the label-readers: raw egg is 143 calories with 12.6g protein and 9.5g fat; hard-boiled is 155 with 12.6g protein. USDA lists a fried-egg entry too, but the practical answer is the last table row: the egg is ~78 and the pan adds the rest, a teaspoon of butter or oil being roughly 35 to 40 more.

Common egg meals, the math

• Two hard-boiled eggs: 78 + 78 = 156 calories, 12.6g protein, one of the cheapest protein snacks that exists
• Three-egg scramble, cooked in a teaspoon of butter: 234 for the eggs plus the fat, call it 270 or so, 19g protein
• Two eggs and toast with butter: the eggs are 156; the rest depends on the bread and spread, which is exactly why describing the whole plate beats looking up parts

Eggs are close to a pure protein-and-fat food, under 1g of carbs each, which makes them a staple lever for hitting the protein targets in How to Track Macros: six eggs' worth of protein (38g) costs about 470 calories boiled.

Why your log should say how they were cooked

The gap between "eggs" and reality is the pan. Boiled and poached add nothing; fried and scrambled absorb fat that never appears on any label, the exact invisible-calorie problem from Common Food Logging Mistakes. The fix costs three words: "scrambled in butter." In Nouri that sentence is the whole log, "three eggs scrambled in butter with toast," and the estimate accounts for the fat instead of pricing the meal as if it were steamed. Nouri is iPhone (iOS only), and you can try it free.

Breakfast is my most photographed meal, and it is the example that sold me on Nouri's photo logging: it writes out the plate as a sentence, so "fried eggs" is sitting there for me to change to "fried in butter" before anything is counted. On mornings when both hands are busy at the stove, "Hey Siri, track food in Nouri," logs it from the lock screen. Those breakfasts then roll into your weekly Nouri Report, where average protein is measured against your target and protein equivalents put the week's total in everyday terms.

FAQ

How many calories in one egg?

About 72 for a large raw egg, 78 hard-boiled, per USDA data. Sizes range from 54 (small) to 90 (jumbo).

How many calories in 2 eggs?

About 156 hard-boiled, or 144 raw-equivalent. Fried, add the pan's fat on top, roughly 35 to 40 per teaspoon of butter or oil.

How much protein is in an egg?

6.3 grams in a large egg, unchanged by cooking method. A dozen eggs carries about 75g of protein.

Are eggs good for weight loss?

They are protein-dense and filling at 72 to 78 calories each, which fits deficit math well; see Calorie Counting 101. The calories to watch are the cooking fat and the sides, not the egg.

How many calories in a fried egg?

The egg itself is about 78; the honest total depends on the fat used, which is why USDA's fried figure alone understates most home frying. Log the fat: "fried in butter."

How many calories in scrambled eggs?

Same story: roughly 78 per large egg plus the butter or oil and any milk or cheese added. Three eggs scrambled with a teaspoon of butter lands near 270.

Do egg whites have fewer calories?

Yes, most of an egg's calories live in the yolk with the fat; the white is mostly protein and water. USDA lists a large white at under 20 calories.

How many calories in a dozen eggs?

About 860 raw or 930 hard-boiled for large eggs, with roughly 75g of protein.

Are brown eggs different in calories?

No, shell color does not change nutrition; size and cooking method are the only levers that matter.

How many carbs in an egg?

Under 1 gram, about 0.4g raw and 0.6g hard-boiled per large egg, which is why eggs anchor most low-carb menus.

Is it better to weigh eggs or count them?

Counting by size is accurate enough: USDA's own portion system works in egg sizes. Consistency beats gram-precision, as with everything in tracking.

How many calories in an omelette?

Start at 78 per egg, then add the fat and fillings, cheese being the usual biggest item. Describe the whole thing, "two-egg omelette with cheese and ham, cooked in butter," and let the estimate itemize it.

What is the easiest way to track calories in eggs?

Type how you cooked them, "two eggs fried in butter," or say it to Siri, and Nouri returns calories and macros instantly with each item's reasoning visible, pan fat included. The weekly Nouri Report then shows how the whole week added up.

Count your eggs, name the pan fat, and log the plate as one sentence in Nouri. Foundations in Calorie Counting 101.

Sources

• USDA FoodData Central, SR Legacy: Egg, whole, raw, fresh (FDC 171287) and Egg, whole, cooked, hard-boiled (FDC 173424), including USDA's own size portion weights, fdc.nal.usda.gov (checked September 26, 2026)
• Values rounded to the nearest calorie from USDA per-100g figures times USDA portion weights