Egg Calories
and Nutrition Facts

egg cartoon

The calories in eggs depend on their size:

Egg Calories

  Calories Carb g. Protein g. Total Fat g. Saturated Fat g. Chol. mg. Sodium mg.
Small 54 0.3 4.7 3.7 1.1 157 52
Medium 65 0.4 5.5 4.4 1.4 186 62
Large 74 0.4 6.3 5.0 1.5 212 70
Extra Large 85 0.5 7.3 5.7 1.8 245 81
Jumbo 96 0.5 8.2 6.4 2.0 275 91

Nutrition Facts on Eggs

Conventionally raised eggs contain:

  • Antibiotic residues
  • Herbicides and pesticides from feed
My Professional Advice: Limit your intake of conventional eggs and/or buy organic eggs which are fed 100% organic feed not treated with antibiotics or hormones.

Omega-3 Eggs are produced by chickens that are fed a diet high in Omega 3's (usually from ground flaxseeds added to the feed).

These eggs have more essential omega 3 fat than "regular eggs," but are by no means a "good" source of this essential fatty acid.

The term "Cage Free" is completely meaningless. It has no legal meaning. Don't waste your money on eggs from "cage free" or "free range" chickens.

"Free Range" chicken conjures up images of happy chickens frolicking around the ranch, soaking up the sun and leisurely sipping Mai Tais at the pool, doesn't it?

Unfortunately that's not the case.

In truth the only thing "free range" (or "free roaming") means is that the chicken is allowed access to the outside for an undetermined amount of time every day. That is, there must be a door, and it must be opened for some period during the day.


...that happy, healthy chicken you imagined roaming the range may have actually been trapped in a pen all day, given access to a door for 5 minutes (maybe never even taking the opportunity to use the door) and may have even been routinely provided antibiotics and feed with pesticide residue.

Not exactly worth the higher price tag.

Brown Egg Nutrition Facts

The color of the egg shell has nothing to do with egg quality, nutritional value, or flavor.

Brown egg calories are equivalent to white egg calories.

Brown eggs simply come from brown(ish) chickens. Think about it. If YOU had a baby, what color would it be?

Offspring have a skin tone similar to the parents. The same is true in chicken world!

Thus, white eggs come from white chickens and brown eggs come from brown(ish) chickens.

Brown eggs are more expensive because the brown-egg variety of chickens are bigger eaters and cost more to feed. The cost is then passed along to YOU.

Egg Calories Provide Descent Nutrition

Eggs aren't "empty calories" like many foods out there!

They're a very good source of selenium, iodine, and vitamin B2 and a good source of protein, molybdenum, phosphorus, vitamin B5, vitamin B12 and vitamin D.

Large Egg Nutrition Facts

Large, extra large and jumbo eggs have too much cholesterol for you if you have a high cholesterol problem.

According to The American Heart Association Guidelines:

  • If you have high (LDL) cholesterol or take blood cholesterol-lowering medication: Limit dietary cholesterol to < 200 mg/day.
  • If you have normal cholesterol: Limit dietary cholesterol to < 300 mg/day.

Notice from the egg calories chart above that larger eggs have more cholesterol, as well as more total fat and saturated fat. NONE of these are good for your cholesterol!


...if you have high cholesterol and you like to eat eggs:

  • 1 small egg per day can be part of a heart healthy diet as long as you limit cholesterol from other sources — such as meats, poultry and dairy products.
  • Substitute egg whites for part or all of your eggs.
  • Use egg substitute in place of whole eggs.
  • Consider alternative protein sources at breakfast.

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