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 the amount of oil, butter or other ingredients used in cooking can make a noticeable difference to the final total. Egg size matters too: a medium egg and an extra-large egg can differ in calories, so any figure here is a sensible estimate rather than an exact one.
Once fillings are added, the range widens considerably. Across the Omelette Lean recipes in My Week, 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 can be satisfying, especially compared with one that contains relatively little protein.
Related topics
- Are eggs a good source of protein?
- How many calories and how much protein are in an omelette?
- Why protein breakfasts keep you fuller for longer
- How many eggs can you eat a day?