Eggs are a high-quality, complete protein. A large egg (about 50 g) provides roughly 70 calories, 6 g of protein, and 5 g of fat, per USDA FoodData Central. The yolk contains nearly all of the egg’s fat-soluble vitamins (A, D, E, K) and choline, while the white is almost pure protein. Cooking method changes the calorie total only when you add fat: boiling or poaching adds none, while frying in oil or butter does. For most healthy adults, eggs can be part of a daily eating pattern. They are satiating, which can help manage overall calorie intake.
Key facts:
- Large egg: ~70 kcal
- Protein: ~6 g (complete, all 9 essential amino acids)
- Fat: ~5 g (mostly in the yolk)
- Boiled/poached: no added calories
- Fried: adds calories from the cooking fat