Eggs are a nutritious and versatile food that can be a great addition to a healthy diet. But when looking at the nutrition facts for eggs, how many calories and how much protein are actually in 2 eggs? Let’s take a closer look.
Quick Answer: Calories and Protein in 2 Eggs
Here is a quick overview of the calories and protein in 2 large eggs:
- Calories: 140
- Protein: 12g
So 2 large eggs contain about 140 calories and 12 grams of protein.
Calorie Count of 2 Eggs
More specifically, according to the USDA National Nutrient Database, the calorie counts for 2 large eggs are:
| Item | Calories |
|---|---|
| 2 large eggs (50g each) | 140 |
As you can see, 2 large eggs weighing 50 grams each contain a total of 140 calories.
The number of calories in eggs can vary slightly depending on the specific size and weight of the eggs. But most large eggs are in the 50 gram range. So 2 large eggs with a typical total weight of around 100g will have about 140 calories.
Whole Eggs vs Egg Whites
It’s also useful to compare the calories in whole eggs versus just the egg whites:
| Item | Calories |
|---|---|
| 2 large whole eggs | 140 |
| 2 large egg whites | 34 |
Egg whites are much lower in calories than whole eggs containing the egg yolks. The yolk is where the majority of an egg’s fat, calories, and cholesterol are found.
Boiled, Fried, or Scrambled Eggs
You get roughly the same number of calories whether you eat boiled, fried, or scrambled eggs. The cooking method doesn’t significantly alter the basic calorie content of eggs:
| Item | Calories |
|---|---|
| 2 large hard boiled eggs | 140 |
| 2 large fried eggs | 140 |
| 2 large scrambled eggs | 140 |
However, adding oils or fats like butter or oil to cook the eggs can increase the total calorie count. For example, frying eggs in 1 tablespoon of oil would add about 120 calories.
Protein in 2 Eggs
In addition to calories, eggs are a high protein food. Here is an overview of the amount of protein in 2 eggs:
- Protein in 2 large eggs: 12 grams
Again, the protein content can vary a bit depending on exact egg size. But on average, 2 large whole eggs contain about 12 grams of protein.
Egg Whites vs Egg Yolks
As with calories, there is more protein in egg whites than egg yolks:
| Item | Protein (g) |
|---|---|
| Protein in 2 large egg whites | 12 |
| Protein in 2 large egg yolks | 6 |
So most of an egg’s protein is in the egg white, while the yolk contains much less. But keep in mind you are losing a lot of nutrients if you only eat the egg whites.
Eggs as a Nutritious Food Source
With about 140 calories and 12 grams of protein per 2 eggs, eggs can be a very nutritious addition to your diet. Here are some benefits of eggs:
- High in protein – One egg provides 6 grams of high quality protein, helping you meet your daily protein needs.
- Contains essential nutrients – Eggs provide vitamin A, B vitamins, selenium, and other important nutrients.
- Nutrient dense – Very few foods are as nutritious as an egg considering its low calorie content.
- Versatile – Eggs can be prepared in many different ways like boiled, fried, scrambled, etc.
Part of a Healthy and Balanced Diet
While eggs are high in cholesterol, dietary cholesterol has less of an effect on blood cholesterol than once thought. Eating whole eggs in moderation can be part of a healthy diet for most people.
The Dietary Guidelines recommend limiting cholesterol intake to 300 mg per day on average. One large egg contains about 186 mg of cholesterol. So you can comfortably fit eggs into your diet while meeting the cholesterol recommendation.
Focus on getting plenty of fruits, vegetables, whole grains, legumes, nuts, seeds, healthy fats, lean proteins, and low-fat dairy. Eggs can complement all of those other nourishing foods as part of your meals and snacks.
Typical Ways to Eat 2 Eggs
There are so many versatile ways to enjoy eggs as part of your daily nutrition. Here are some of the most common ways to eat around 2 eggs:
- Scrambled eggs – Beat 2 eggs and scramble them in a pan, seasoning with salt, pepper, herbs, cheese, etc. Have with toast or avocado.
- Fried egg sandwich – Fry 2 eggs and place on a whole grain English muffin or bread, along with cheese, tomato, avocado, or other sandwich toppings.
- Egg muffin cups – Grease a muffin tin and crack 1 egg into each cup. Add veggies, cheese, and meat. Bake at 350°F until set.
- Hard boiled eggs – Boil 2 eggs in water, cool, peel and enjoy on their own or use in other dishes like salads.
- Egg salad – Hard boil and chop 2 eggs, combine with mayo or yogurt, mustard, celery, onion, salt, and pepper. Eat as a sandwich filling or dip.
In addition to these ideas, eggs can be baked into casseroles, frittatas, omelets, quiches, and more. Get creative with the many tasty ways to enjoy eggs!
Healthiest Ways to Cook Eggs
Raw and uncooked eggs may contain harmful bacteria such as salmonella. So it’s important to cook eggs fully to eliminate any potential food safety risks. Here are some tips for cooking eggs:
- Boil eggs in hot water until the yolk and white are firm, about 10-12 minutes
- Use scrambled, over easy, and other methods to fully cook the eggs until the yolks are firm, not runny
- Avoid eating raw cookie dough, cake batter, etc. that contains raw eggs
- Cook egg dishes to 160°F or hotter to destroy any bacteria
- Don’t keep cooked eggs sitting out at room temperature for more than 2 hours
Cooking eggs thoroughly is especially important for young children, the elderly, pregnant women, and those with weakened immune systems who are more susceptible to illness from bacteria in undercooked eggs.
High-Heat Cooking Methods
High-heat cooking methods like frying may chemically change the cholesterol in eggs to make it slightly less healthy. Some studies show scrambled eggs and omelets cooked without high heat retain more nutrients.
To minimize this effect, use a lower heat setting when frying, scrambling, or cooking omelets. Avoid overcooking the yolk which can dry it out.
Egg Nutrition Facts Summary
To summarize the nutrition data for eggs:
- There are 140 calories in 2 large eggs
- 2 eggs provide 12 grams of high quality protein
- Eggs are a good source of vitamins A, B2, B5, B12, iron, phosphorus, selenium, and other nutrients
- The cholesterol content is approximately 186 mg in one large egg
- The protein is found mostly in the egg whites, while fat and calories are in the yolk
- Boiling, scrambling, frying don’t significantly change the calories or protein
- Fully cooking eggs is important to avoid potential bacteria and foodborne illness
Enjoy eggs as part of a healthy diet with plenty of fruits, vegetables, whole grains, legumes, nuts, seeds, lean proteins, and low-fat dairy.
Sample Meal Plans With 2 Eggs
Here are a couple sample meal plans that incorporate 2 eggs as part of a nutritious and well-balanced diet:
Meal Plan 1
- Breakfast: 2 scrambled eggs with 1/2 cup diced peppers and onions, 1 slice whole wheat toast, 1/2 grapefruit
- Snack: 1 container low-fat plain Greek yogurt with 1/2 cup blueberries
- Lunch: Tuna salad sandwich on whole grain bread with lettuce and tomato, 1 cup vegetable soup, 1 cup skim milk
- Snack: 1 ounce almonds, 1 apple
- Dinner: 3 ounces grilled salmon, 1 cup roasted Brussels sprouts, 1/2 cup brown rice, 1 whole grain dinner roll, water to drink
Meal Plan 2
- Breakfast: 2 hard boiled eggs, 1/2 cup oatmeal cooked in skim milk with berries, 1 slice whole wheat toast with 1 teaspoon almond butter
- Snack: 1 part-skim mozzarella cheese stick, 10 whole grain crackers
- Lunch: Roasted veggie and rice bowl with 1/2 cup quinoa, 1/2 cup black beans, roasted zucchini, peppers, and onions, 2 tablespoons avocado, 2 tablespoons salsa
- Snack: Small apple with 1 tablespoon peanut butter
- Dinner: 3-4 ounces grilled chicken breast, large mixed salad with lettuce, carrots, cucumbers, tomatoes, chickpeas, and light dressing, 1 whole grain dinner roll, water to drink
Both sample menus provide around 1400-1500 balanced calories and an estimated 60-80g protein including the 12g protein from the 2 eggs at breakfast. This meets the average nutrition needs for most adults.
Key Takeaways on Calories and Protein in Eggs
Here are the key takeaways on the number of calories and amount of protein found in 2 eggs:
- There are about 140 calories in 2 large eggs
- 2 eggs provide 12 grams of high-quality protein
- Eggs are very nutritious and versatile with many vitamins and minerals
- Cook eggs fully to avoid potential foodborne illness
- Eggs can be part of a healthy diet when eaten in moderation as part of an overall balanced nutrition plan
Enjoy eggs scrambled, fried, boiled, baked in omelets, or in countless other tasty ways. Pair eggs with whole grains, veggies, fruits, lean proteins and dairy for well-rounded, nutritious meals and snacks.
