Egg Calories & Nutrition

Egg has 77 calories per 1 large egg (154 kcal per 100 g)

Protein Foods Health Rating: 9/10 Best time: Breakfast, Post-workout
77 kcal

Egg Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Egg broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 large egg standard 50 g 77 kcal 6.3 g 0.6 g 5.3 g
2 eggs 100 g 154 kcal 12.6 g 1.2 g 10.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Egg (per 1 large egg)
Nutrient Per serving Per 100 g % DV*
Calories 77 kcal 154 kcal 4%
Protein 6.3 g 12.6 g 13%
Carbohydrates 0.6 g 1.2 g 0%
Fat 5.3 g 10.6 g 8%
Fiber 0 g 0 g 0%
Sugar 0.6 g 1.2 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 6.3 g · 33%
Carbs 0.6 g · 3%
Fat 5.3 g · 63%
Burn it off

Minutes of activity to burn 77 kcal (70 kg adult):

Brisk walking 16 min
Cycling 11 min
Running 8 min
Yoga 22 min

Is Egg good for weight loss?

Yes — a good choice

Egg carries roughly 154 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 12.6 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Egg good for muscle gain?

Useful as a supporting food

Egg provides about 12.6 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 8.2 g of protein per 100 kcal, so it is an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Egg

Complete protein.

About Egg

Whole boiled egg.

Frequently asked questions about Egg

1 large egg (50 g) contains approximately 77 calories, along with 6.3 g protein, 0.6 g carbohydrates and 5.3 g fat.

100 g of Egg contains about 154 calories, 12.6 g protein, 1.2 g carbs and 10.6 g fat.

2 eggs works out to roughly 154 calories and 12.6 g of protein in total.

Yes — a good choice. Egg carries roughly 154 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 12.6 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Egg contains about 12.6 g of protein per 100 g, which is considered moderate for Indian foods.

Egg provides roughly 1.2 g of carbohydrates and 1.2 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Egg is best eaten at breakfast, post-workout.

For a 70 kg adult, burning the roughly 77 calories in 1 large egg takes brisk walking for about 16 minutes, or cycling for about 11 minutes, or running for about 8 minutes, or yoga for about 22 minutes.

Compare Egg with other foods

Egg vs Tandoori Chicken Egg vs Chana Masala Egg vs Fish Curry

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195 kcal

Chana Masala

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Fish Curry

167 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.