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Egg Calories & Protein: 1 Egg, 2 Eggs, Boiled, Egg White | Nutrition Facts
By Asfia Fatima, Chief Dietitian at Clearcals
Eggs are one of the most nutrient-dense foods available — high in complete protein, rich in vitamins, and low in carbohydrates. Whether you're tracking calories for weight loss or protein for muscle gain, this guide covers the exact numbers for every serving size and cooking method.
The short answer: 1 large egg (50g) contains 68 kcal and 6.6g of protein. A boiled egg white (30g) contains just 16 kcal and 3.7g of protein.
Egg Calories and Protein — At a Glance
| Serving | Calories (kcal) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| 1 small egg (30g) | 41 | 4.0 | 2.7 | 0.0 |
| 1 medium egg (40g) | 54 | 5.3 | 3.7 | 0.0 |
| 1 large egg (50g) | 68 | 6.6 | 4.6 | 0.0 |
| 1 egg white (30g) | 16 | 3.7 | 0.0 | 0.2 |
| 1 egg yolk (20g) | 55 | 2.7 | 4.5 | 0.6 |
| 2 large eggs (100g) | 136 | 13.3 | 9.2 | 0.0 |
| 3 large eggs (150g) | 203 | 19.9 | 13.8 | 0.0 |
Track your egg intake with the Hint app to see your full macro breakdown in real time.
Protein in 1 Egg
1 large egg (50g) contains 6.6g of protein. The protein is distributed across both the white and the yolk — the white provides approximately 57% of the total protein, while the yolk contributes the remaining 43% along with most of the fat and micronutrients.
| Egg Size | Weight | Protein (g) |
|---|---|---|
| Small egg | 30g | 4.0g |
| Medium egg | 40g | 5.3g |
| Large egg | 50g | 6.6g |
Egg protein is considered complete protein — it contains all nine essential amino acids in proportions ideal for human absorption. The biological value (BV) of egg protein is among the highest of any whole food, making eggs an exceptionally efficient protein source for muscle repair and growth.
Egg Protein Per 100g
100g of whole egg provides approximately 13.2g of protein, along with 137 kcal and 9.2g of fat.
| Nutrient | Per 100g Egg |
|---|---|
| Calories | ~137 kcal |
| Protein | ~13.2g |
| Fat | ~9.2g |
| Carbohydrates | ~0.0g |
| Cholesterol | ~366mg |
For comparison, egg white alone delivers ~10.9g of protein per 100g at just 52 kcal — making it one of the highest protein-to-calorie ratios of any natural food.
Protein in 1 Egg White
1 egg white (approximately 30g) contains 3.7g of protein and just 16 kcal, with virtually no fat or carbohydrates.
| Egg White Quantity | Protein (g) | Calories (kcal) |
|---|---|---|
| 1 egg white (30g) | 3.7g | 16 |
| 2 egg whites (60g) | 7.4g | 31 |
| 3 egg whites (90g) | 11.1g | 47 |
| 4 egg whites (120g) | 14.9g | 62 |
| 5 egg whites (150g) | 18.6g | 78 |
| 6 egg whites (180g) | 22.3g | 93 |
Egg whites are the preferred choice for those targeting high protein intake with minimal calories — commonly used in bodybuilding and weight loss diets where fat and calorie control is critical.
1 Boiled Egg White Calories
1 boiled egg white contains approximately 16–17 kcal, with 3.7g protein, no fat, and no carbs. Boiling does not change the calorie or protein content compared to raw egg white.
| Boiled Egg White | Calories (kcal) | Protein (g) |
|---|---|---|
| 1 boiled egg white (30g) | 16 | 3.7g |
| 2 boiled egg whites (60g) | 31 | 7.4g |
| 3 boiled egg whites (90g) | 47 | 11.1g |
| 4 boiled egg whites (120g) | 62 | 14.9g |
| 5 boiled egg whites (150g) | 78 | 18.6g |
| 6 boiled egg whites (180g) | 93 | 22.3g |
| 10 boiled egg whites (300g) | 155 | 37.0g |
Boiled egg whites are particularly popular as a post-workout snack — high protein, zero fat, minimal calories.
1 Egg Calories: Raw vs. Boiled
Boiling an egg does not significantly change its calorie content — the macronutrients remain virtually identical to a raw egg. The calorie difference is negligible (within 1–2%).
| 1 Egg | Small (30g) | Medium (40g) | Large (50g) |
|---|---|---|---|
| Raw | 41 kcal | 54 kcal | 68 kcal |
| Boiled | 41 kcal | 54 kcal | 68 kcal |
| Poached | ~41 kcal | ~54 kcal | ~68 kcal |
| Fried (with oil) | ~55–65 kcal | ~70–80 kcal | ~85–95 kcal |
| Scrambled (with milk) | ~80–90 kcal | ~100–110 kcal | ~120–130 kcal |
Frying or scrambling adds calories from oil and butter. If you're tracking calories for weight loss, boiled or poached eggs are the lowest-calorie cooking methods.
Calories and Protein for 1 to 10 Eggs
1 Egg
| Small (30g) | Medium (40g) | Large (50g) | |
|---|---|---|---|
| Calories | 41 kcal | 54 kcal | 68 kcal |
| Protein | 4.0g | 5.3g | 6.6g |
2 Eggs
| Small (60g) | Medium (80g) | Large (100g) | |
|---|---|---|---|
| Calories | 81 kcal | 108 kcal | 136 kcal |
| Protein | 8.0g | 10.6g | 13.3g |
3 Eggs
| Small (90g) | Medium (120g) | Large (150g) | |
|---|---|---|---|
| Calories | 122 kcal | 163 kcal | 203 kcal |
| Protein | 12.0g | 15.9g | 19.9g |
4 Eggs
| Small (120g) | Medium (160g) | Large (200g) | |
|---|---|---|---|
| Calories | 163 kcal | 217 kcal | 271 kcal |
| Protein | 15.9g | 21.2g | 26.6g |
5 Eggs
| Small (150g) | Medium (200g) | Large (250g) | |
|---|---|---|---|
| Calories | 203 kcal | 271 kcal | 339 kcal |
| Protein | 19.9g | 26.6g | 33.2g |
6 Eggs
| Small (180g) | Medium (240g) | Large (300g) | |
|---|---|---|---|
| Calories | 244 kcal | 325 kcal | 407 kcal |
| Protein | 23.9g | 31.9g | 39.8g |
7 Eggs
| Small (210g) | Medium (280g) | Large (350g) | |
|---|---|---|---|
| Calories | 285 kcal | 380 kcal | 474 kcal |
| Protein | 27.9g | 37.2g | 46.5g |
8 Eggs
| Small (240g) | Medium (320g) | Large (400g) | |
|---|---|---|---|
| Calories | 325 kcal | 434 kcal | 542 kcal |
| Protein | 31.9g | 42.5g | 53.1g |
9 Eggs
| Small (270g) | Medium (360g) | Large (450g) | |
|---|---|---|---|
| Calories | 366 kcal | 488 kcal | 610 kcal |
| Protein | 35.9g | 47.8g | 59.8g |
10 Eggs
| Small (300g) | Medium (400g) | Large (500g) | |
|---|---|---|---|
| Calories | 407 kcal | 542 kcal | 678 kcal |
| Protein | 39.8g | 53.1g | 66.4g |
The Hint app lets you log any egg quantity and cooking method to get your exact calorie and protein count.
Egg White Calories by Quantity
Boiled egg whites are the most popular form of egg for muscle gain and fat loss due to their high protein and near-zero fat content.
| Quantity | Small (30g each) | Medium (40g each) | Large (50g each) |
|---|---|---|---|
| 1 egg white | 16 kcal | 21 kcal | 26 kcal |
| 2 egg whites | 31 kcal | 41 kcal | 52 kcal |
| 3 egg whites | 47 kcal | 62 kcal | 78 kcal |
| 4 egg whites | 62 kcal | 83 kcal | 104 kcal |
| 5 egg whites | 78 kcal | 104 kcal | 130 kcal |
| 6 egg whites | 93 kcal | 124 kcal | 156 kcal |
| 7 egg whites | 109 kcal | 145 kcal | 182 kcal |
| 8 egg whites | 124 kcal | 166 kcal | 208 kcal |
| 9 egg whites | 140 kcal | 186 kcal | 234 kcal |
| 10 egg whites | 155 kcal | 207 kcal | 259 kcal |
Egg White Protein by Quantity
| Quantity | Small (30g each) | Medium (40g each) | Large (50g each) |
|---|---|---|---|
| 1 egg white | 3.7g | 5.0g | 6.2g |
| 2 egg whites | 7.4g | 9.9g | 12.4g |
| 3 egg whites | 11.1g | 14.9g | 18.6g |
| 4 egg whites | 14.9g | 19.8g | 24.8g |
| 5 egg whites | 18.6g | 24.8g | 31.0g |
| 6 egg whites | 22.3g | 29.7g | 37.1g |
| 7 egg whites | 26.0g | 34.7g | 43.3g |
| 8 egg whites | 29.7g | 39.6g | 49.5g |
| 9 egg whites | 33.4g | 44.6g | 55.7g |
| 10 egg whites | 37.1g | 49.5g | 61.9g |
The Hint Pro and Premium subscriptions allow you to track your daily protein intake and get a personalised diet plan to meet your muscle gain or weight loss goals.
Boiled Egg Calories
Unlike frying or scrambling, boiling does not add any fat or calories. A boiled egg has virtually the same calorie content as a raw egg.
| Quantity | Small (30g) | Medium (40g) | Large (50g) |
|---|---|---|---|
| 1 boiled egg | 41 kcal | 54 kcal | 68 kcal |
| 2 boiled eggs | 81 kcal | 108 kcal | 136 kcal |
| 3 boiled eggs | 122 kcal | 163 kcal | 203 kcal |
| 4 boiled eggs | 163 kcal | 217 kcal | 271 kcal |
| 5 boiled eggs | 203 kcal | 271 kcal | 339 kcal |
| 6 boiled eggs | 244 kcal | 325 kcal | 407 kcal |
Eggs are naturally low in calories and rich in nutrients, making them ideal for weight management and muscle gain.
Egg Nutrition Facts (Per 100g)
| Nutrient | Whole Egg | Egg White Only | Egg Yolk Only |
|---|---|---|---|
| Calories | ~137 kcal | ~52 kcal | ~275 kcal |
| Protein | ~13.2g | ~10.9g | ~15.9g |
| Fat | ~9.2g | ~0.2g | ~22.5g |
| Carbohydrates | ~0.0g | ~0.7g | ~3.1g |
| Cholesterol | ~366mg | ~0mg | ~1,085mg |
| Calcium | ~50mg | ~7mg | ~129mg |
| Vitamin D | ~2.2 mcg | ~0mg | ~5.4 mcg |
| Choline | ~294mg | ~1mg | ~820mg |
Egg yolks are rich in choline, vitamin D, and essential fatty acids, whereas egg whites provide near-pure protein with minimal calories. The Hint app helps you track your daily egg consumption and ensures you meet your macronutrient targets.
Egg White vs. Egg Yolk: Which One Is Better?
Egg White:
- High in protein (~3.7g per white)
- Very low in calories (~16 kcal per white)
- No fat or cholesterol
- Best for: weight loss, high-protein low-calorie diets, muscle cutting phases
Egg Yolk:
- Rich in vitamins A, D, E, and K
- Contains healthy fats and omega-3s
- Best source of choline (brain and liver function)
- Best for: overall nutrition, brain health, bone strength
For weight loss, egg whites are the better choice. For complete nutrition, whole eggs offer superior micronutrient density. The Hint app lets you track both egg whites and whole eggs to optimise your nutrition.
Egg Benefits: Why Should You Eat Eggs Daily?
1. Supports Muscle Growth and Recovery
Eggs provide complete protein with all nine essential amino acids, crucial for muscle repair and growth. Protein in egg whites is particularly beneficial for lean muscle development.
2. Helps in Weight Loss
Eggs promote satiety, reducing overall calorie intake. Boiled egg calories are low, making them ideal for weight loss diets.
3. Boosts Brain Function
Eggs are rich in choline, which supports brain development, memory, and nerve function.
4. Improves Heart Health
Research shows that consuming eggs in moderation does not negatively impact heart health. Egg yolk benefits include essential omega-3 fatty acids, which support cardiovascular health.
5. Enhances Eye Health
Eggs contain lutein and zeaxanthin, antioxidants that protect against macular degeneration and cataracts.
6. Strengthens Bones and Joints
Eggs are an excellent source of vitamin D, essential for calcium absorption and bone strength.
7. Promotes Hair and Skin Health
Egg benefits for hair include strengthening hair follicles due to biotin and protein content.
How to Incorporate Eggs into Your Diet
Eggs are extremely versatile. Here are some ways to include them in your meals:
- Boiled Eggs: Low-calorie and high-protein snack
- Scrambled Eggs: Quick and nutritious breakfast
- Omelette: Customisable with vegetables and cheese
- Egg Salad: Healthy protein-packed meal
- Egg Curry: Traditional Indian dish with added spices
Final Thoughts
Eggs are a nutrient powerhouse providing high-quality protein, vitamins, and minerals in a compact, affordable format. At 68 kcal and 6.6g of protein per large egg, they are one of the most protein-efficient foods available — particularly valuable in an Indian diet where high-quality protein sources can be limited.
Whether you want to lose weight, gain muscle, or simply improve your overall nutrition, eggs are an excellent daily food. Boiled egg whites in particular offer one of the best protein-to-calorie ratios of any whole food.
Track your daily egg consumption with the Hint app and optimise your nutrition effortlessly.
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About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management. She specialises in evidence-based diet planning for weight loss, diabetes, and metabolic health. At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
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