Eggs are an extremely nutritious food that are rich in protein, healthy fats, vitamins, minerals and antioxidants. But with their high nutrient content also comes a significant amount of calories. So how many calories are actually in 3 eggs?
The Calorie Count of 3 Eggs
The total calorie count for 3 large eggs (50 grams each) is:
- 3 large eggs: about 210 calories
This calorie count is based on data from the USDA FoodData Central database. Here is a more detailed breakdown of the calorie content of 3 large eggs weighing 50 grams each:
| Egg Size | Weight | Calories |
|---|---|---|
| Large egg | 50g | 70 calories |
| Large egg | 50g | 70 calories |
| Large egg | 50g | 70 calories |
| Total (3 large eggs) | 150g | 210 calories |
As you can see, each large 50 gram egg contains about 70 calories. So when you multiply that by 3 eggs, the total calorie count comes to 210 calories.
Calorie Count of Other Egg Sizes
The calorie content of eggs can vary slightly depending on the size of the egg:
- Small egg (38g): 54 calories
- Medium egg (44g): 63 calories
- Large egg (50g): 70 calories
- Extra large egg (56g): 78 calories
- Jumbo egg (63g): 89 calories
So the bigger the egg, the more calories it will contain. The values above are for raw eggs. The calorie content changes a bit depending on how the eggs are prepared.
Calories in Cooked Eggs
Cooking eggs does not significantly increase their calorie content. Here is the calorie count for 3 large eggs prepared different ways:
- Hard boiled eggs: 210 calories
- Poached eggs: 210 calories
- Fried eggs: 216 calories
- Scrambled eggs: 223 calories
- Omelette with oil: 230 calories
As you can see, the calorie difference is minor when eggs are cooked without added fat. However, cooking with added oils or butter can increase the total calories.
Nutrition Facts for 3 Eggs
In addition to being high in protein, eggs also provide a variety of other important nutrients. Here are some of the nutrition facts for 3 large eggs weighing 50 grams each (total 150g):
- Protein: 18 grams
- Fat: 13.5 grams
- Saturated fat: 4 grams
- Carbohydrates: 1.5 grams
- Cholesterol: 630 milligrams
- Sodium: 186 milligrams
- Calcium: 54 milligrams
- Iron: 1.8 milligrams
- Potassium: 138 milligrams
- Vitamin A: 540 IU
- Vitamin D: 126 IU
- Folate: 87 micrograms
Some key highlights from these nutrient facts:
- High in protein: Eggs provide 6 grams of filling protein per large egg, for a total of 18 grams in 3 eggs.
- Low carbs: With only 1.5 grams of carbs total, eggs are a great food choice for low-carb diets.
- Rich in vitamins and minerals: Eggs provide good amounts of vitamin A, folate, calcium and potassium.
Other Nutrients in Eggs
In addition to the nutrients listed above, eggs also contain a variety of other vitamins, minerals and bioactive compounds that contribute to their health benefits. These include:
- Choline: Eggs are one of the richest sources of this essential nutrient, which supports brain and liver health.
- Lutein and Zeaxanthin: Antioxidants found in egg yolks that promote eye health.
- B Vitamins: Eggs provide B12, B2, B5 and others that support energy metabolism.
- Selenium: An antioxidant mineral involved in reproductive health, DNA production and protection against oxidative damage.
- Omega-3 fatty acids: Found in eggs from hens fed omega-3 enriched feeds.
Are the Calories From Eggs Healthy?
Despite having a relatively high calorie density, the calories that come from eggs are considered very healthy and nutritious.
Here are some reasons why the calories from eggs provide quality nourishment:
- High in muscle-building protein: Over 60% of the calories in eggs come from protein, which has a high thermic effect and is the most filling macronutrient.
- Rich in vitamins and minerals: Eggs contain a variety of micronutrients our bodies need like selenium, riboflavin, and vitamins A, B12, D, E, and K.
- Contains healthy fats: The fat in eggs has a balanced omega-6 to omega-3 ratio and provides fat-soluble vitamins A, D, E and K.
- Promotes satiety: The protein, fat, and nutrient density of eggs helps sustain energy and control hunger.
- Supports muscle growth: The amino acid profile of eggs, including leucine, makes them an optimal protein source for building and maintaining muscle mass.
Benefits of Egg Nutrients
Here is an overview of some of the key benefits associated with the wide range of nutrients found in eggs:
- Protein:Builds/repairs muscle, provides satiety, boosts metabolism
- Healthy fats: Reduce inflammation, promote brain function, enhance hormone production
- Choline: Supports liver function, fetal development, and nerve signaling
- Carotenoids: Lutein and zeaxanthin lower risk of eye disease and vision loss
- B Vitamins: Convert food into energy, promote healthy skin and nerves
- Iron: Transports oxygen in blood to organs and tissues
- Selenium: Powerful antioxidant mineral, protects thyroid hormones
Overall, the wide range of essential vitamins, minerals, and other nutrients found in eggs contribute to many aspects of health and performance when consumed as part of a balanced diet.
Weight Loss Benefits
Eggs can be a very effective weight loss food when eaten in moderation as part of a calorie-controlled diet. Here are some reasons why:
- High satiety: Eggs keep you feeling fuller for longer compared to many other foods, preventing overeating.
- Suppress appetite: The protein and fat content of eggs helps regulate ghrelin and other hormones that stimulate hunger.
- Stabilize blood sugar: Eggs help prevent spikes and crashes in blood sugar levels that can drive food cravings and overeating.
In one study, eating eggs rather than a bagel for breakfast increased feelings of fullness and led to lower calorie intake throughout the day.
In another study, overweight women who ate eggs rather than bagels for breakfast experienced greater weight loss and reduction in waist size after 8 weeks.
So by promoting satiety and reducing total calorie intake, eggs can be an effective tool for losing weight when included as part of a healthy diet.
Tips for Weight Loss
Here are some tips for maximizing the weight loss potential of eggs:
- Eat eggs for breakfast, which can set you up for lower calorie intake the rest of the day.
- Combine eggs with vegetables for nutritious, low-calorie meals and snacks.
- Try substituting eggs for higher calorie protein foods like sausage, bacon, and ham.
- Limit added fats/oils when cooking eggs to control total calories.
- Enjoy eggs as part of balanced meals that also include fiber-rich whole grains, produce, lean protein, and healthy fats.
When combined with exercise and an overall healthy lifestyle, eating eggs can definitely help promote weight loss over time.
Potential Health Risks
While eggs are very nutritious overall, there are some potential downsides to consider in certain situations:
- High cholesterol intake: The cholesterol content of eggs (186 mg per large egg) may be unsuitable for those with high cholesterol levels or heart disease risk.
- Food sensitivities: Some people may be allergic or intolerant to eggs and experience symptoms like rashes, cramps, or diarrhea.
- Sulfite sensitivity: Eggs contain small amounts of sulfites, which could trigger reactions in those with sulfite allergy.
- Salmonella risk: Raw or undercooked eggs may contain salmonella bacteria, which can cause food poisoning. Proper cooking kills salmonella.
For most healthy people eating moderate amounts, eggs pose few risks. But those with pre-existing conditions like diabetes, liver disease or high triglycerides should be cautious and limit cholesterol intake from eggs and other sources.
Who Should Avoid Eggs?
These populations may want to avoid eating too many egg yolks and limit total dietary cholesterol:
- Individuals with heart disease, diabetes or high triglycerides.
- Anyone taking cholesterol-lowering statin medications.
- People with egg allergies or sensitivities.
- Vegans or vegetarians who do not eat any animal products.
For those wanting to reduce dietary cholesterol, eating just the whites rather than whole eggs is an easy way to still get the protein without the extra cholesterol.
Conclusion
So in summary, 3 large eggs contain about 210 total calories and provide an impressive array of important nutrients. Their high protein and healthy fat keeps you feeling satisfied, while their diverse vitamin and mineral content supports overall health.
Eggs can be a very nutritious food choice as part of a healthy diet. Just be mindful of preparation methods and added fats/oils to keep calories in check. Limit egg intake to avoid excessive cholesterol if you have certain pre-existing conditions.
Overall, for most people eggs are one of the best dietary sources of high-quality protein and essential nutrients available. When consumed in moderation as part of a balanced diet, their potential benefits seem to outweigh any risks for heart disease, especially when combined with an active lifestyle.
