calories in an egg

Talk to the egg nutrition experts and they’ll tell you eggs are surprisingly low in calories. In fact, the average medium-sized egg contains around 66. Even better, eggs are super nutritious and fill you up for longer than lots of other foods, so you’re getting great value from the calories you consume.

However, here on our free range farms, the girls lay eggs in all sorts of different sizes (and all sorts of different places!). And of course, it also depends how you cook them. So we’re here to help you do the maths, enjoy your eggs – and feel rather pleased with your calorie count.

Does cooking affect the calories in an egg? The answer is, it depends how you cook them. If you add butter to your scrambled eggs or use oil to cook a fried egg, you’ll be adding to the calories – and saturated fats – you’re taking in. On the other hand, if you poach or boil your eggs, you won’t be adding to their calorie or fat content at all.

The average medium-sized egg, boiled or poached, still only contains around 66 calories. If you scramble an egg with a teaspoon of butter (no milk), or fry it using a teaspoon of olive oil, you’re adding about 37 calories and about 4.4g of fat. If you minimise the fat you’re using you can keep the calories right down.

The great thing about eggs is that they’re jam-packed with the nutrients, protein, vitamins, minerals and fats your body needs to stay healthy and work properly – but are very low in calories, with just 66 in a medium-sized egg.

Eggs also leave you feeling much fuller than other foods with the same calorie count, so you’ll stave off the hunger pangs for longer, and be less likely to reach for snacks. So, whether you’re just trying to eat healthily or you want to lose some weight without missing out on nutrients, eggs are a great choice.

The average medium-sized egg contains around 4.6g of fat. Most of this (about 38%) is monounsaturated, while 16% is polyunsaturated. They’re the good kinds of fat.

Only 28% of the total fat (or 1.3g) is saturated fat – the not so good-for-you kind. The NHS recommends that the average woman should eat less than 20g of saturated fat a day, and the average man less than 30g. So, if you eat a couple of eggs a day, they make up just 13% of your recommended intake.

Remember that fats are an essential part of a balanced diet, and some are really good for you. Like long-chain omega-3 fatty acids, in particular DHA (docosahexaenoic acid). This essential fatty acid is the same as those in oily fish and can help to keep your brain and eyes healthy. Eggs are a good source of omega-3, so if you’re a vegetarian, they can help you get plenty in your diet.

Whole egg nutritional information – per 100g

  • Energy: 547 kj or 131 kcal
  • Fat: 9.0g
  • Of which saturates: 2.5g
  • Carbohydrate: <0.5g
  • Of which sugars: <0.5g
  • Protein: 12.6g
  • Salt: 0.385g
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