How Many Calories in Egg?

A boiled egg (large, about 50g) has 78 calories, with 6.5g protein, 0.6g carbs, and 5.5g fat. Boiling adds no extra calories compared to a raw egg, making it one of the most efficient cooking methods for calorie counting.

A fried egg cooked with a little fat (about 1 teaspoon of oil, 5ml) has around 118 calories, versus 78 calories for a boiled or poached egg. The extra 40 calories come entirely from the oil or butter used - a nonstick pan with little to no oil keeps a fried egg close to a boiled egg's calorie count.

2 large eggs (100g) have 155 calories, with 13g protein, 1.1g carbs, and 11g fat. This is a typical high-protein breakfast portion - filling without blowing a moderate calorie budget, especially cooked without added oil.

The white of a large egg (about 33g) has only 17 calories, with 3.6g of nearly pure protein, 0.2g carbs, and under 0.1g fat. This is why egg whites are popular with athletes who want maximum protein for very few calories - 4-5 whites provide 15-18g of protein for under 100 calories.

The yolk of a large egg (about 17g) has 55 calories, with 2.7g protein, 0.6g carbs, and 4.5g fat. While it holds most of the egg's fat and calories, the yolk also concentrates nearly all the micronutrients - vitamin D, choline, lutein, and zeaxanthin - which is why cutting it out entirely usually isn't recommended.

Yes, for both goals. With 78 calories and 6.5g of complete protein per large egg, eggs offer one of the best protein-to-calorie ratios among whole foods, supporting satiety in a calorie deficit and muscle synthesis in a calorie surplus. 2-3 eggs at breakfast, paired with vegetables, provide a solid protein base for either goal.