One Egg Nutrition: Calories, Protein, Fat & Key Nutrients (2026)

By Nadeem Sharif | September 14, 2026 |

Medical Disclaimer:This article is for informational purposes only and does not replace professional medical advice. See our full disclaimer.

Introduction

How many calories and how much protein are actually in one egg? It sounds simple, but the answer depends on the size of the egg and how it is prepared.

A small egg and an extra-large egg do not provide the same amount of nutrition. A boiled egg also has a different calorie total from an egg fried in butter because the cooking fat adds calories. So throughout this article, we use one large egg as the main reference point for one egg nutrition unless stated otherwise.

Here is what you will find: egg nutrition facts covering calories, protein, fat, carbohydrates, cholesterol, vitamins, and minerals, along with practical comparisons of egg size, yolk and white, and common cooking methods.

The goal is simple: to give you a clear picture of what one egg provides and how those numbers fit into an everyday diet.

One Egg Nutrition at a Glance

Before the details, here is the big picture. One large whole egg, about 50 grams, provides protein, fat, micronutrients, and very little carbohydrate.

All values come from the USDA FoodData Central database. These numbers describe a raw, whole, large egg. Cooking and added ingredients can change some of the values, as we will see later.

Nutrition Facts for One Large Egg

Nutrient	Amount per large egg (50 g)
Calories	72 kcal
Protein	6.3 g
Total fat	4.8 g
Saturated fat	1.6 g
Carbohydrates	0.4 g
Sugars	0.2 g
Cholesterol	187 mg
Sodium	71 mg
Vitamin A	80 mcg RAE
Vitamin D	1.1 mcg (44 IU)
Vitamin B12	0.5 mcg
Riboflavin (B2)	0.2 mg
Selenium	15.4 mcg
Phosphorus	99 mg
Iron	0.9 mg
Zinc	0.6 mg

That is the basic nutrition profile of one large egg: about 72 calories, a little over 6 grams of protein, just under 5 grams of fat, and 0.4 grams of carbohydrate. The rest of this article breaks these nutrients down so the egg nutrition facts per egg make sense in everyday meals.

How Many Calories Are in an Egg?

Here is the direct answer. One large egg contains about 72 calories. A medium egg has around 63 calories, while an extra-large egg contains about 80 calories.

So when people ask how many calories are in an egg, the real answer is: it depends on the size. A bigger egg has more calories simply because there is more egg in it.

One Egg Calories

The calorie difference between egg sizes is relatively small, but it can matter when you are comparing several eggs or planning a meal. One large egg provides about 72 calories on its own, before cooking fats or other ingredients are added.

What Adds Calories to an Egg?

Cooking can change the calorie total of the finished meal. For example, cooking one egg in a tablespoon of butter adds calories from the butter itself. The same applies to cooking oils. Cheese, bacon, sauces, and other additions can also increase the total calories of the finished dish.

A boiled egg and a fried egg can start with the same raw egg, but the final calorie total can differ depending on what is used during cooking.

How Much Protein Is in One Egg?

One large egg provides about 6.3 grams of protein, making eggs a convenient protein source that can fit into breakfast, lunch, or dinner.

Protein in an Egg

For context, two large eggs provide about 12.6 grams of protein before any other ingredients are added.

Two eggs at breakfast contribute about 12 to 13 grams of protein before anything else on the plate.

Egg Protein: White vs Yolk

Here is a detail many people get wrong. The protein is not only in the white.

A large egg white contains about 3.6 grams of protein, while the yolk contains about 2.7 grams. So the white provides a little more than half of the egg’s total protein, but the yolk still provides a meaningful amount along with many of the egg’s vitamins and minerals.

Are Eggs a Useful Protein Source?

Yes. Egg protein is considered a complete protein because it contains all nine essential amino acids, the building blocks of protein that the body cannot make on its own.

Eggs are one useful protein source among many. Fish, beans, dairy, poultry, and tofu can also contribute protein to a varied diet.

Egg Fat: How Much Fat Is in an Egg?

One large egg contains about 4.8 grams of total fat, including roughly 1.6 grams of saturated fat. The remaining fat is mostly unsaturated.

Egg Fat Content

Egg fat content is concentrated mainly in the yolk. Fat is also part of the egg’s overall nutrient profile and helps provide fat-soluble vitamins such as vitamins A and D.

The saturated fat in one large egg is relatively modest, but it still contributes to total saturated fat intake. As with other foods, the overall dietary pattern matters more than the fat content of a single egg.

Where Is the Fat in an Egg?

Nearly all of the fat in an egg is found in the yolk. The white of a large egg contains about 0.1 grams of fat, while the yolk contains around 4.5 grams.

The yolk also contains many of the egg’s vitamins and minerals. Removing the yolk therefore removes most of the egg’s fat along with a substantial portion of its micronutrients.

Knowing where the fat is can help you understand the nutritional difference between a whole egg and an egg white.

Egg Carbohydrates: How Many Carbs Are in an Egg?

Egg carbohydrates are very low. One large egg contains about 0.4 grams of carbohydrate, along with about 0.2 grams of naturally occurring sugar.

Carbs in One Egg

How many carbs are in an egg? A large egg contains only about 0.4 grams of carbohydrate, making carbohydrate a very small part of its overall nutrition profile.

Eggs provide mostly protein and fat, while foods such as whole grains, oats, fruit, and bread provide substantially more carbohydrate. This difference can be useful to understand when looking at the nutrition of a complete meal rather than the egg alone.

Egg Cholesterol: What Does One Egg Contain?

One large egg contains about 187 mg of cholesterol, and nearly all of it is found in the yolk.

Egg cholesterol is an important part of the egg’s nutrition profile, but it should be considered alongside the food’s other nutrients and the overall dietary pattern. One large egg also provides protein, unsaturated fat, vitamins, and minerals.

Dietary guidance has generally placed greater emphasis on the overall diet and saturated fat intake rather than focusing on dietary cholesterol alone. The American Heart Association’s 2026 dietary guidance also emphasizes overall heart-healthy dietary patterns and notes that, for most people, dietary cholesterol is no longer a primary target for cardiovascular disease risk reduction.

For people who have specific health conditions or have been given individual dietary advice by a healthcare professional, that guidance should take priority.

The practical takeaway is simple: egg cholesterol is worth knowing about, but the cholesterol number alone does not describe the complete nutritional value of an egg.

Egg Vitamins and Minerals

The macronutrients in eggs often get the most attention, but eggs also provide several vitamins and minerals. Most of these micronutrients are concentrated in the yolk.

Key Vitamins in Eggs

• Vitamin A. One large egg provides about 80 mcg RAE of vitamin A. Vitamin A is involved in normal vision and immune function.
• Vitamin D. One large egg provides about 1.1 mcg of vitamin D. Vitamin D is a nutrient involved in calcium absorption and bone health, although the amount provided by one egg is relatively small.
• Vitamin B12. One large egg provides about 0.5 mcg of vitamin B12. Vitamin B12 is involved in normal red blood cell formation and nervous system function.
• Riboflavin (B2). One large egg provides about 0.2 mg of riboflavin. This B vitamin helps the body use energy from food.
• Choline. One large egg provides about 147 mg of choline. Choline is an essential nutrient involved in normal cell function and other processes in the body.

Key Minerals in Eggs

• Selenium. One large egg provides about 15.4 mcg of selenium, an essential mineral involved in antioxidant defense and normal thyroid function.
• Phosphorus. One large egg provides about 99 mg of phosphorus, an essential mineral involved in bones, teeth, and energy metabolism.
• Iron. One large egg provides about 0.9 mg of iron. Eggs contribute some iron to the diet, although the amount is relatively small.
• Zinc. One large egg provides about 0.6 mg of zinc, an essential mineral involved in normal immune function and other body processes.

Overall, one egg provides a useful combination of vitamins and minerals in addition to its protein and fat.

Egg Yolk Nutrition vs Egg White Nutrition

Egg yolk nutrition and egg white nutrition are quite different. The white provides most of the egg’s protein with very little fat, while the yolk contains most of the egg’s fat, cholesterol, vitamins, and minerals.

Here is the comparison for one large egg:

Nutritional feature	Egg white	Egg yolk
Calories	17 kcal	55 kcal
Protein	3.6 g	2.7 g
Fat	0.1 g	4.5 g
Cholesterol	0 mg	187 mg
Vitamins and minerals	Smaller amounts	Most of the egg’s vitamins and minerals

What Does Egg White Provide?

Egg white nutrition is relatively simple. A large egg white provides about 3.6 grams of protein, very few calories, and almost no fat.

The white therefore contributes a substantial share of the egg’s protein while providing much less fat and fewer micronutrients than the yolk.

What Does Egg Yolk Provide?

Egg yolk nutrition includes most of the egg’s fat and cholesterol, along with many of its vitamins and minerals. The yolk also provides protein, including about 2.7 grams in a large egg.

Important nutrients found in the yolk include vitamin A, vitamin D, vitamin B12, choline, selenium, and phosphorus.

What About the Whole Egg?

Whole egg nutrition combines the nutrients found in both the white and yolk. Eating the whole egg provides the egg’s protein along with its fat, cholesterol, vitamins, minerals, and other nutrients.

Does Egg Size Change the Nutrition?

Yes. Egg nutrition by size generally follows a simple pattern: larger eggs contain more calories, protein, fat, and cholesterol because they contain more egg.

The overall nutrient profile is broadly similar, while the total amounts generally increase with egg size.

Small Egg Nutrition

A small egg weighs about 38 grams and provides roughly 54 calories, 4.8 grams of protein, and 3.7 grams of fat.

Medium Egg Nutrition

A medium egg, about 44 grams, provides around 63 calories, 5.5 grams of protein, and 4.2 grams of fat.

Large Egg Nutrition

A large egg weighs about 50 grams and provides about 72 calories, 6.3 grams of protein, 4.8 grams of fat, and 187 mg of cholesterol.

This is the size used as the main reference throughout this article.

Extra Large Egg Nutrition

An extra-large egg weighs about 56 grams and provides around 80 calories, 7.0 grams of protein, and 5.3 grams of fat.

Egg size	Weight	Calories	Protein	Fat	Cholesterol
Small	38 g	54	4.8 g	3.7 g	141 mg
Medium	44 g	63	5.5 g	4.2 g	164 mg
Large	50 g	72	6.3 g	4.8 g	187 mg
Extra large	56 g	80	7.0 g	5.3 g	208 mg

As egg size increases, the total amount of most nutrients increases as well.

Does Cooking Change Egg Nutrition?

Cooking can change some aspects of egg nutrition, while others remain relatively similar. It also helps to separate the nutrition of the egg itself from the nutrition of the finished dish. Here is the general picture.

Boiled Egg Nutrition

Boiling does not require added cooking fat, so boiled egg nutrition is close to the nutrition of the egg itself. Water does not add calories or fat to the egg.

One large boiled egg provides about 72 calories, 6.3 grams of protein, and 4.8 grams of fat.

Fried Egg Nutrition

Fried egg nutrition depends partly on what you add to the pan. The egg itself still provides its usual nutrients, but butter or oil can increase the calories and fat of the finished dish.

For example, one teaspoon of butter adds roughly 34 calories and about 4 grams of fat. Using a tablespoon adds considerably more.

The egg has not suddenly become a different food. The additional cooking fat changes the nutrition of the finished dish.

Egg Nutrition After Cooking

Cooking can affect some nutrients in eggs, although the amount varies with cooking method, temperature, and cooking time. Protein remains an important part of the egg’s nutrition after cooking, while some heat-sensitive vitamins may be reduced to a modest degree.

For everyday cooking, the bigger difference in the finished dish often comes from what is added during preparation, such as butter, oil, cheese, or other ingredients.

Whole Egg vs Egg White: Which Provides More Protein?

Egg whites and whole eggs provide protein, but they differ considerably in calories and fat.

One large egg white provides about 3.6 grams of protein and only about 17 calories, with almost no fat. A whole large egg provides about 6.3 grams of protein, along with about 72 calories and 4.8 grams of fat.

The egg white therefore provides more than half of the whole egg’s protein while contributing much fewer calories. The yolk, however, contains most of the egg’s fat, cholesterol, vitamins, and minerals.

When Comparing Egg White and Whole Egg Nutrition

The choice between egg whites and whole eggs depends on what you want from the food and how it fits into the rest of your diet.

Egg whites provide protein with very little fat, while whole eggs provide protein together with the nutrients found in the yolk. Looking at the complete nutrition profile rather than protein alone gives a more useful comparison.

Eggs for Breakfast: How Do They Fit?

Eggs for breakfast can provide a convenient source of protein along with several vitamins and minerals. For practical ways to build a balanced, protein-focused morning meal, see our guide on How to Build a High Protein Breakfast. Two large eggs provide about 12.6 grams of protein before any other ingredients are added.

An egg does not need to provide every part of a balanced breakfast. Pairing eggs with vegetables, such as spinach in an omelet or tomatoes on the side, can add more nutrients and fiber. Whole grain toast, oats, fruit, or yogurt can also provide carbohydrates and additional nutrients. If you prefer yogurt as part of breakfast, see our guide to Is Greek Yogurt Good for Breakfast? for practical ideas.

The practical takeaway is that eggs can be one part of a varied breakfast rather than the entire meal. For more ideas on adding fiber to breakfast and everyday meals, see our Fiber Rich Foods List.

Are Eggs Unhealthy?

Are eggs unhealthy? There is no simple yes-or-no answer based on the egg alone.

Eggs provide complete protein, several vitamins and minerals, and mostly unsaturated fat. They also contain dietary cholesterol and saturated fat. Looking at one nutrient in isolation does not describe the complete nutritional profile of an egg.

How eggs are prepared also matters. A boiled egg is nutritionally different from a meal of eggs cooked with substantial amounts of butter, cheese, or processed meat. The ingredients served alongside eggs can also change the overall nutrition of the meal.

For most people, the more useful approach is to look at eggs within the context of their overall dietary pattern rather than labeling the food as simply healthy or unhealthy.

People with specific health conditions or individualized dietary recommendations may receive different guidance from a healthcare professional. That advice should take priority over general nutrition information.

The practical takeaway is simple: eggs can provide useful nutrients, but their overall dietary context matters more than a single nutrition number.

FAQs About One Egg Nutrition

Final Takeaway

So, what does one egg actually provide?

One egg nutrition is more than just calories and protein, although those are often the numbers people notice first. A whole large egg provides about 72 calories, 6.3 grams of complete protein, just under 5 grams of fat, very little carbohydrate, 187 mg of cholesterol, and a range of vitamins and minerals, including vitamin B12, vitamin D, selenium, and choline.

The numbers vary with egg size and with what you add during cooking. Egg nutrition by size generally increases as the egg gets larger, while boiling adds no cooking fat. Frying can increase the calories and fat of the finished dish depending on the amount and type of oil or butter used.

Looking at the whole nutrition profile is more useful than focusing on any single number. Whole egg nutrition provides protein, fat, micronutrients, and very little carbohydrate in one compact food. The practical takeaway is simple: understanding the complete nutrition profile of an egg gives you a clearer picture than looking at calories, protein, or cholesterol alone.