💡 Quick Answer
One large egg (50 g without shell) has about 72 kcal raw or 78 kcal hard-boiled, with 6.3 g protein (USDA). Two boiled eggs are about 155 kcal and three about 235 kcal. An egg white is just 17 kcal. Cooking adds calories only through fat: an egg fried in 1 tsp oil is about 110–115 kcal, and a katori of home egg curry with two eggs about 255 kcal.
- Boiled and poached eggs have no added fat; every tsp of oil or butter adds 40–45 kcal.
- The yolk holds about 55 of an egg's 72 kcal, the white just 17.
- Desi eggs are smaller, so each has fewer calories than a farm egg.
- 2 whole eggs + 4 whites gives 27 g protein for about 225 kcal.
Portion calculator
2 × large egg, boiled ≈ 12.6 g protein · 156 kcal
Scaled from the figures on this page. Brands and recipes vary.
Counting calories? Snap a photo of your omelette or anda bhurji and the UltraFit360 app logs the eggs and the oil against your daily target. Get UltraFit360 on the App Store or Google Play.
Eggs are the cheapest complete protein most people in India can buy, and they are simple to log as long as you count what goes into the pan. The egg itself is close to fixed. The oil, butter, cheese and gravy are where the calories change, sometimes doubling the plate. Here are the numbers for every common way of eating them.
Calories in 1 Egg by Size, White and Yolk
Values are from USDA FoodData Central for whole raw egg (143 kcal and 12.6 g protein per 100 g of edible egg) and for hard-boiled egg (155 kcal per 100 g). Weights are without the shell. These match our protein in egg guide.
| Egg | Edible weight | Calories (raw) | Calories (boiled) | Protein | Fat |
|---|---|---|---|---|---|
| Small egg | ~38 g | ~54 kcal | ~59 kcal | ~4.8 g | ~3.6 g |
| Medium egg | ~44 g | ~63 kcal | ~68 kcal | ~5.5 g | ~4.2 g |
| Large egg (typical farm egg) | ~50 g | ~72 kcal | ~78 kcal | ~6.3 g | ~4.8–5.3 g |
| Egg white (1 large) | ~33 g | ~17 kcal | ~17 kcal | ~3.6 g | ~0 g |
| Egg yolk (1 large) | ~17 g | ~55 kcal | ~55 kcal | ~2.7 g | ~4.5 g |
| Desi egg | ~38–40 g | ~55–58 kcal | ~60 kcal | ~4.5–5 g | ~3.8 g |
Basis: USDA FoodData Central (egg, whole, raw, fresh; egg, whole, cooked, hard-boiled; egg white and yolk, raw). Boiled values are slightly higher per egg mainly because USDA's boiled sample loses a little water. Desi egg values are scaled from USDA data using typical indigenous breed egg weights of about 40–45 g with shell.
A standard Indian farm egg weighs about 50–60 g with the shell, which puts it between medium and large. If you only remember one number, use about 75 kcal and 6 g protein per egg.
Calories in Boiled, Fried, Omelette, Bhurji and Egg Curry
Cooking does not add or destroy meaningful protein. It changes calories only when you add fat or a gravy. One teaspoon of oil (about 5 g) is 40–45 kcal, and butter about 36 kcal.
| Preparation | What's in it | Calories | Protein | Fat |
|---|---|---|---|---|
| Boiled egg | 1 large egg | ~78 kcal | ~6.3 g | ~5.3 g |
| Poached egg | 1 large egg, no fat | ~72 kcal | ~6.3 g | ~4.8 g |
| Half fry / bullseye | 1 egg, a few drops of oil on non-stick | ~90 kcal | ~6.3 g | ~6.8 g |
| Fried egg | 1 egg, 1 tsp oil | ~110–115 kcal | ~6.3 g | ~9.5 g |
| Masala omelette, 1 egg | 1 egg, 1 tsp oil, onion, tomato, chilli | ~120–125 kcal | ~6.5 g | ~9.5 g |
| Masala omelette, 2 eggs | 2 eggs, 1 tsp oil, onion, tomato | ~205–210 kcal | ~13 g | ~14.5 g |
| Cheese omelette, 2 eggs | 2 eggs, 1 tsp butter, 1 cheese slice (~20 g) | ~250–260 kcal | ~16.5 g | ~19 g |
| Egg bhurji | 2 eggs, 2 tsp oil, onion and tomato | ~230–240 kcal | ~13 g | ~19 g |
| Egg curry (1 katori) | 2 boiled eggs, onion-tomato gravy, 1½ tsp oil | ~255 kcal | ~14 g | ~18 g |
| Restaurant egg curry or bhurji | More oil or butter, larger portion | ~300–350 kcal | ~13–14 g | ~22–28 g |
Calculated from USDA FoodData Central values for egg, oil (about 44 kcal per 5 g), butter (about 36 kcal per 5 g) and processed cheese slice (about 60–65 kcal per 20 g), with onion and tomato at about 10–20 kcal per serving. Restaurant values are estimates.
Calories in 1, 2, 3, 4 and 6 eggs
| Large eggs | Boiled | Fried, 1 tsp oil per egg | Protein |
|---|---|---|---|
| 1 egg | ~78 kcal | ~112 kcal | ~6.3 g |
| 2 eggs | ~155 kcal | ~225 kcal | ~12.6 g |
| 3 eggs | ~235 kcal | ~335 kcal | ~19 g |
| 4 eggs | ~310 kcal | ~450 kcal | ~25 g |
| 6 eggs | ~465 kcal | ~670 kcal | ~38 g |
| 2 whole eggs + 4 whites | ~225 kcal | — | ~27 g |
When you fry several eggs together you rarely need a full teaspoon per egg, so your real number is often between the two columns. Measure the oil once and you will know.
Egg White vs Whole Egg
Per gram of protein, whites are leaner: 3.6 g of protein costs 17 kcal in a white, versus 6.3 g for 72 kcal in a whole egg. That is why the "2 whole + 4 whites" breakfast is popular with lifters on a cut. But the yolk carries most of the egg's vitamin A, vitamin D, B12, choline and iron, and whole eggs are more filling. Unless your calorie budget is very tight, keeping one or two yolks is a sensible middle ground.
On cholesterol: one large yolk has about 185 mg. For most healthy people, 1–3 whole eggs a day fit comfortably in a balanced diet. If you have high LDL, diabetes or heart disease, ask your doctor or dietitian how many yolks suit you; whites are not a concern.
Are Eggs Good for Weight Loss?
Yes. Eggs are one of the best fat-loss foods available in India: high-quality protein, very filling, cheap and quick. The things that undo them are the extras.
- Boil or poach in batches. Six boiled eggs in the fridge make an easy 78 kcal snack.
- Use a non-stick pan and measure the oil. Half a teaspoon is enough for a 2-egg omelette and saves 20 kcal over a full teaspoon.
- Watch the sides. Two buttered slices of bread add about 230 kcal; two pav with butter more. One roti or a slice of brown bread without butter keeps the plate lean.
- Bulk with vegetables. Onion, tomato, capsicum and spinach add volume and fibre for very few calories.
How It Fits Your Goal
Fat loss: two whole eggs and three whites scrambled with vegetables in half a teaspoon of oil, plus one medium chapati, is about 330 kcal with 27 g protein. Two boiled eggs and a fruit make a 230 kcal snack with 13 g protein.
Muscle gain: three or four whole eggs at breakfast give 19–25 g protein. Pair them with parathas, poha or toast for carbs; see calories in paratha and our lean bulk diet plan. An egg curry with a katori of rice is a cheap post-workout meal at about 450 kcal and 18 g protein.
To compare eggs with vegetarian staples, see calories in paneer and calories in dal, or the full Indian food calories and protein chart. More breakfast ideas are in our high-protein Indian breakfast guide. Set your numbers with the calorie calculator and protein calculator.
Sources: USDA FoodData Central for egg (raw, boiled, white, yolk), oil, butter and cheese; desi egg weights from ICAR studies of indigenous breeds. Dish values are calculated for the stated recipes and are estimates.
Frequently Asked Questions
How many calories are in 1 boiled egg?
A large hard-boiled egg of about 50 g without the shell has about 78 kcal and 6.3 g protein. A medium egg is about 68 kcal and a small one about 59 kcal.
How many calories are in 2 boiled eggs?
About 155 kcal and 12.6 g protein for two large hard-boiled eggs. Three boiled eggs are about 235 kcal and four about 310 kcal.
How many calories are in an egg white?
About 17 kcal and 3.6 g protein in the white of one large egg. The yolk has about 55 kcal and 2.7 g protein.
How many calories are in a 2-egg omelette?
A 2-egg masala omelette cooked in 1 teaspoon of oil with onion, tomato and chilli is about 205 to 210 kcal with 13 g protein. Made with butter or cheese it is often 250 to 300 kcal.
How many calories are in egg bhurji?
Egg bhurji made with 2 eggs and 2 teaspoons of oil with onion and tomato is about 230 to 240 kcal and 13 g protein. Street or restaurant bhurji cooked in butter can be 300 kcal or more.
How many calories are in egg curry?
A katori of home egg curry with 2 boiled eggs, onion-tomato gravy and about 1.5 teaspoons of oil is about 255 kcal with 14 g protein. Restaurant egg curry is usually 300 to 350 kcal per serving.
Is egg good for weight loss?
Yes. Eggs give complete protein for few calories and are very filling. Boil or poach them, or cook them in a measured teaspoon of oil, and add extra whites if you want more protein for fewer calories.
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