Calculate accurate calories and complete nutritional information for different egg types and preparations. Get detailed nutrition facts including protein, vitamins, minerals, and essential amino acids for this complete protein source.
The calorie content of eggs varies based on type, size, and preparation method:
Chicken Eggs (per egg):
• Small (38g): 54 calories
• Medium (44g): 63 calories
• Large (50g): 70 calories
• Extra Large (56g): 80 calories
• Jumbo (63g): 90 calories
Other Egg Types (per egg):
• Duck Egg (70g): 130 calories
• Quail Egg (9g): 14 calories
• Goose Egg (144g): 266 calories
• Turkey Egg (79g): 135 calories
Track your daily calorie intake with our calories burned calculator to balance your egg consumption with physical activity.
Boiled/Poached: No additional calories (70 calories per large egg)
Scrambled with butter: +34 calories from 1 tsp butter (104 total)
Fried in oil: +40 calories from 1 tsp oil (110 total)
Baked: Minimal change (72 calories per large egg)
Calculate your daily macronutrient needs to optimize your egg consumption for your fitness goals.
| Egg Type | Weight (g) | Calories | Protein (g) | Fat (g) | Choline (mg) | Vitamin B12 (µg) | Selenium (µg) |
|---|---|---|---|---|---|---|---|
| Chicken (Large) | 50 | 70 | 6.3 | 4.8 | 147 | 0.45 | 15.4 |
| Duck | 70 | 130 | 8.9 | 9.6 | 184 | 3.8 | 25.5 |
| Quail | 9 | 14 | 1.2 | 1.0 | 25 | 0.13 | 2.8 |
| Goose | 144 | 266 | 20.0 | 19.1 | 464 | 7.3 | 55.7 |
| Turkey | 79 | 135 | 10.8 | 9.4 | 263 | 1.7 | 27.1 |
| Chicken White | 33 | 17 | 3.6 | 0.1 | 0.4 | 0.03 | 6.6 |
| Chicken Yolk | 17 | 53 | 2.7 | 4.5 | 147 | 0.33 | 9.5 |
Eggs provide all nine essential amino acids in optimal ratios, making them a complete protein source. Research from ResearchGate confirms eggs have a protein digestibility score of 1.0, the highest possible rating:
Essential Amino Acids (per large egg):
• Leucine: 542mg (muscle protein synthesis)
• Lysine: 455mg (collagen formation)
• Methionine: 196mg (methylation processes)
• Threonine: 294mg (immune function)
• Tryptophan: 77mg (serotonin production)
Calculate your daily protein requirements to determine optimal egg consumption for your fitness goals.
Choline: Critical for brain development and function. One large egg provides 147mg (27% DV), making eggs one of the richest dietary sources of this essential nutrient. Choline is particularly important during pregnancy for fetal brain development.
Vitamin B12: Essential for nerve function and red blood cell formation. Eggs provide 0.45µg per large egg (19% DV). While lower than meat sources, egg vitamin B12 is highly bioavailable.
Selenium: Powerful antioxidant supporting immune function and thyroid health. One large egg provides 15.4µg (28% DV). Selenium works synergistically with vitamin E for antioxidant protection.
Vitamin D: Important for bone health, immune function, and calcium absorption. Eggs are one of the few natural food sources, providing 41 IU per large egg. Pasture-raised eggs may contain 3-6x more vitamin D.
Zinc & Iron: Eggs provide 1.1mg zinc (7% DV) and 1.2mg iron per large egg. The iron in eggs is heme iron, which is more bioavailable than plant iron.
Monitor your overall nutrition with our BMI calculator for comprehensive health tracking.
Perfect Keto Food: Eggs are naturally carb-free and provide high-quality fats and proteins essential for ketosis. The fat content in yolks helps meet daily fat requirements while providing sustained energy.
Macronutrient Ratios: Whole eggs provide an ideal balance of protein and fat for ketogenic diets. Calculate your keto macros to determine optimal egg consumption.
Versatile Preparation: Eggs can be prepared in numerous keto-friendly ways without adding carbohydrates to your daily intake.
Muscle Building: Eggs provide all essential amino acids needed for muscle protein synthesis, making them ideal for athletes and bodybuilders.
Recovery Nutrition: The combination of fast-digesting proteins and essential nutrients supports post-workout recovery and adaptation.
Convenient Protein: Eggs offer a quick, affordable, and versatile protein source that can be prepared in advance for meal prep.