Eggs — calories & nutrition
By Jenny Updated
Eggs are one of the most nutritionally complete foods you can eat — and at under 100 calories each for a large egg, they're extraordinarily good value for what you get. A single large egg packs 8.3g of protein, a full spectrum of B vitamins, vitamins D and A, iron, selenium, and choline, all in a self-contained parcel that cooks in under five minutes. It's why nutritionists have been banging on about eggs for decades.
The calorie count in an egg varies mainly by size. The UK typically grades eggs as small (under 53g), medium (53–62g), large (63–72g), and very large (over 73g). A medium egg — which is what most recipes assume — contains around 84 calories, while a large egg is closer to 98 kcal. The difference sounds small but adds up if you're eating three or four eggs at a time, so it's worth knowing whether your box is medium or large.
How you cook eggs changes the calorie count significantly. A poached or boiled egg is essentially the same calories as the raw egg — around 91–98 kcal for a large. A scrambled egg made without butter in a non-stick pan is similarly low. But a fried egg in a tablespoon of butter or oil can add 40–50 calories purely from the cooking fat, pushing a single egg past 120 kcal. If you're tracking, cooking method matters.
The difference between whole eggs and egg whites is worth understanding. The white of a large egg contains only 17 calories, nearly all from protein (around 3.5g) with zero fat. The yolk contains the remaining 81 calories, almost entirely from fat (5.5g) and protein, plus virtually all the vitamins and minerals. Ditching yolks to save calories means losing most of the nutritional value — unless you specifically need a very high-protein, very low-fat option, whole eggs are a better all-round choice.
Free-range and organic eggs don't have a meaningfully different calorie or macro profile compared to standard caged eggs — the nutritional content is determined far more by the egg's size than by how the hen was kept. That said, research does suggest free-range and pasture-raised hens produce eggs with slightly higher omega-3 content, which is a bonus for overall health.
Eggs nutrition breakdown
| Portion | Calories | Carbs (g) | Fat (g) | Protein (g) | Fibre (g) |
|---|---|---|---|---|---|
| 1 small egg (46g) | 66 | 0.3 | 4.6 | 5.5 | 0 |
| 1 medium egg (58g) | 84 | 0.4 | 5.9 | 7 | 0 |
| 1 large egg (68g) | 98 | 0.5 | 6.9 | 8.3 | 0 |
| 2 large eggs | 196 | 1 | 13.8 | 16.6 | 0 |
| 3 large eggs | 294 | 1.5 | 20.7 | 24.9 | 0 |
| Boiled egg white only (30g) | 15 | 0 | 0 | 3.5 | 0 |
| Scrambled (2 large eggs, no butter) | 188 | 1 | 14 | 14 | 0 |
| 100g whole egg (approx 1.5 large eggs) | 143 | 0.7 | 9.9 | 12.6 | 0 |
How Eggs compares
Calories per 100g
Eggs and weight loss
Eggs are one of the most evidence-backed foods for weight loss, and their Free Food status on Slimming World reflects exactly why. Multiple studies have demonstrated that eating eggs at breakfast significantly reduces calorie intake later in the day compared to an equivalent-calorie carbohydrate breakfast.
This is largely due to the protein and fat content of eggs, which slow gastric emptying and keep hunger hormones suppressed for longer. On Slimming World, eggs in any plain form — boiled, poached, scrambled (without butter), baked — are a Free Food.
They're also one of the most versatile Free Foods on the plan: a syn-free Spanish omelette with potatoes and onion is a proper filling dinner; poached eggs on top of syn-free baked beans and grilled lean bacon is a full weekend breakfast without a single Syn counted. The combination of high protein, moderate fat, and zero carbohydrates makes eggs one of the most satiating calorie-for-calorie foods you can eat while losing weight.
Slimming World status
Eggs is a Free Food — no weighing, no synning.
FAQs
How many calories are in an egg?
The calorie count depends on size: a small egg (46g) is about 66 kcal, a medium egg (58g) is about 84 kcal, and a large egg (68g) is about 98 kcal. Most UK recipes use medium eggs as standard, so if you're cooking from a recipe and your eggs are large, the calorie count will be slightly higher.
Are eggs Free on Slimming World?
Yes — eggs in any plain cooked form are a Free Food on Slimming World. Boiled, poached, scrambled (without butter or cream), baked, and omelette all count as Free. They can be eaten without counting Syns. Scotch eggs and eggs coated in breadcrumbs are not Free as the coatings add Syns.
How many calories are in scrambled eggs?
Two large eggs scrambled in a non-stick pan without butter or cream contain approximately 188 kcal and 14g protein. Adding a splash of semi-skimmed milk (as part of your Healthy Extra A allowance) adds minimal calories. Using butter to cook adds around 40–70 calories depending on quantity.
Are eggs good for weight loss?
Yes — eggs are one of the most evidence-backed foods for weight loss. Multiple studies show that eating eggs at breakfast reduces hunger and calorie intake later in the day compared to a carbohydrate-based breakfast of the same calories. This is due to their high protein content, which increases satiety and reduces the hunger hormone ghrelin.
How many calories are in an egg yolk vs egg white?
In a large egg, the yolk contains approximately 55–60 kcal with around 4.5g fat, while the white contains only 17 kcal with virtually zero fat. However, the yolk also contains nearly all of the egg's vitamins D, A, B12, and choline, as well as iron. Removing yolks to cut calories also removes most of the nutritional value.
On Slimming World?
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