How much protein and how many calories are in 2 or 3 eggs?
A large egg is roughly 75 calories and 6-7g of protein on its own, before it's cooked in anything. Two eggs come to around 150 calories and 13g of protein; three eggs come to around 225 calories and 19-20g of protein.
Cooking changes those numbers a little. A teaspoon of butter or oil adds roughly another 35-40 calories, and how the eggs are cooked (fried, boiled, poached, scrambled) makes more difference to the final total than the eggs themselves do. Egg size matters too: a medium egg and an extra-large egg from the same box can differ by 10-15 calories, so any figure here is a sensible estimate rather than an exact one.
Once fillings are added, the range widens considerably. Across the recipes in the Omelette Lean plans, a 2-egg omelette typically works out somewhere between 210 and 500 calories with 14-37g of protein, and a 3-egg version between 280 and 580 calories with 20-43g of protein, depending on what's added.
The protein side of that is usually the more useful number to notice. Three eggs alone gets you a genuinely solid protein serving before anything else goes into the pan, which is part of why an egg-based breakfast tends to hold people better than one built around cereal or toast.
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