Food & Cooking Health

How Many Calories in 2 Eggs? All You Need To Know About Eggs

Introduction

So you are familiar with what eggs are, right? But, are you familiar whether how many calories in 2 eggs? Eggs are considered as an incredibly versatile food since there are many ways on how you can cook an egg, from scrambled to poach. And of course, eggs aren’t for breakfast only, but they could be found in many baked goods, ice cream, salads, soups, sandwiches, casseroles, sauces, and stir-fries. 

Knowing that eggs are eaten almost on a regular basis, you should also know about their nutrition particularly if you are a health-conscious individual. Good to know that eggs are a lot healthier and lower in calories compared to what many people think.

So, How Many Calories in 2 Eggs?

Well, there are about 72 calories in a large egg that weighs 50 grams. So, if you have two eggs, you will also have 144 calories in all. The exact number of calories would also depend on the egg’s size. You might expect a small egg to have a bit less than calories than the large ones. 

Well, there are about 72 calories in a large egg that weighs 50 grams. So, if you have two eggs, you will also have 144 calories in all. The exact number of calories would also depend on the egg’s size. You might expect a small egg to have a bit less than calories than the large ones. 

For a general breakdown, consider the following:

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    Two small eggs weighing 38 grams each might have 108 calories
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    Two medium eggs that weigh 44 grams each could offer 126 calories in total
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    Two large 50 grams eggs have 144 calories
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    Two extra-large eggs with a weight of 56 grams each provide 160 calories
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    Two jumbo eggs weighing 63 grams each render 180 calories

Nutritional Content of Eggs

Protein

There are six grams of protein in a large egg and the majority is found in its egg white. And this is considered as a lot of protein than the recommended dietary allowance of 0.8 grams per kilogram of the body weight.

Fats

A large egg would offer a little more than of 5 grams of fat that is concentrated in the egg yolk. And only around 1.6 grams is the saturated fat. The egg yolks would contain healthy omega-3 fatty acids too.

Carbohydrates

Eggs only have a bit of carbs like less than a gram per egg making them not a great source of fiber or sugar.

Cholesterol

The average large egg would contain 186 milligrams of cholesterol and not all cholesterol is bad. You could eat an egg or two every day having not to worry about the cholesterol levels.

Minerals and Vitamins

Eggs are great source of calcium, selenium, phosphorus, and iodine. And also, they are an excellent source of B vitamins particularly the vitamins B-2 or riboflavin and B12 along with Vitamins A, E and D, choline, biotin and folate. 

Egg Whites vs. Egg Yolks

In terms of comparing egg whites and egg yolks, there is a big difference between their calories. If you have a large egg, its yolk would have 55 calories, and the white part would only have 17 calories. So, with that, if you have two large eggs, the egg yolks of these two would be about 110 calories while the egg whites would only be around 34 calories. 

Also, egg whites are considered as a low-calorie and fat-free food. They have the bulk of the protein containing about 4 grams of protein, 17 calories and 55 mg of sodium. Besides, a single egg white would offer 1.3 microorganisms of folate, 2.3 mg of calcium, 6.6 mcg of selenium, 4.9 mg of phosphorus, 3.6 mg of magnesium and 53.8 mg of potassium.

On the other hand, egg yolks would carry the cholesterol, saturated fat and the fat of the egg. And there are many nutrients which come with that like the essential fatty acids, fat-soluble vitamins, and some other nutrients.

How many eggs to eat per day?

Eggs are definitely an excellent low-calorie option in order to get minerals, protein, antioxidants, vitamins and some other healthful compounds into one’s diet. A large egg would contain six grams of quality protein but with only 72 calories. And also, eggs would contain varying amounts of the 13 essential minerals and vitamins. However, how many eggs should you eat every day?

Well, eating an egg a day is consistent with a healthy diet might not offer any impact on the risk of developing any cardiovascular disease. And in fact, eating 2 to 3 eggs every day might not also increase the possibility of heart disease for the majority. 

The bottom line here is that eating more than three eggs every day is safe for many of the population. However, people with diabetes might increase the risk of heart disease if they eat more than an egg per day. 

Nevertheless, overall diet quality is a lot more important to heart health compared to the number of eggs you eat every day. 

On the other hand, do you know that eggs are one of the eight types of foods that are considered to be a major food allergen? The symptoms of an egg allergy which might appear right after eating an egg would include the following:

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    Nasal congestion
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    Hives on the face or around one’s mouth
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    Tight chest or coughing
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    Cramps, nausea, and vomiting sometimes
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    A severe and a life-threatening emergency referred as anaphylaxis

It is not safe to eat raw eggs since there is a risk of contamination with the harmful bacteria that is referred as Salmonella. This is the most common cause of hospitalization and worse of death from foodborne illness. 

This kind of poisoning might lead to cramps, fever, and dehydration. Those elderly, infants, pregnant women and those with weak immune systems might be at an increased risk for serious illness. 

However, you can prevent this Salmonella poisoning by refrigerating the store-bought eggs as you get home and also make sure that you cook the eggs properly. Choose the pasteurized eggs if you prefer to eat raw or undercooked eggs. 

It is always best to think about your safety and health! 

Sample Egg Recipe: Egg White + Greens Frittata

We all know the fact that eggs might be cooked in many different ways. You could simply boil them in their shell for a hard-boiled egg. Or, you could fry eggs, have them scrambled, pickled or poached and you can also make an omelette or frittata. In addition, eggs could be used in recipes for your breakfast, lunch, and dinner and event dessert as well.

Frittatas are considered as a perfect quick dinner or even a weekend brunch. You can simply include vegetables such as zucchini and spinach. Or you could leave out the egg yolks in order to lower the calorie count.

The needed ingredients are the following:

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    300 g / 10 1/5 oz. leek, sliced
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    Four sliced spring onions
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    Two chopped zucchini 
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    A bit of white pepper and a pinch of sea salt
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    80 grams of washed and chopped spinach
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    Five whole organic eggs 
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    80 grams Persian feta
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    Two tablespoons of chopped parsley

And the methods are:

  1. Preheat the oven to 180 C / 350 F.
  2. In low to medium heat, sauté the leek in the pan with a teaspoon of olive oil until it softens.
  3. Now, add the zucchini being followed by the spring onion and then cook for only a few minutes.
  4. After that, add the spinach and season it with a bit of salt and white pepper. 
  5. Add the parsley then remove it from the heat. 
  6. You now have to assemble the green vegetables into a 20cm skillet or pan, or a single-lined muffin cups.
  7. Gently transfer over the egg whites and mix in with the vegetables thoroughly.
  8. Add the feta and then pop it into the hot oven.
  9. Cook it for 20 minutes or up until set and golden.
  10. Serve the dish either warm or cold and enjoy!

Egg Tips

I think it would be helpful to provide you some of the most important tips when it comes to dealing with eggs, aside from providing you the answer to the question how many calories in 2 eggs. Consider the following tips regarding boiling eggs, frying eggs and of course, choosing fresh eggs

How to hard-boiled eggs properly?

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    You should immediately remove the pan from the heat so the eggs gently cook in hot water leading to a tender and not rubbery eggs and would minimize cracking too. 
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    To come up with easily peeled hard-boiled eggs, you should buy and refrigerate eggs a week or up to 10 days in advance before boiling them. 
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    In peeling hard-boiled eggs, gently tap egg on the countertop up until the shell is slightly cracked all over. Then, roll egg between hands in order to loosen the shell. Begin peeling at the large end, while holding the egg under cold running water as to help ease the shell off. 
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    Hard-boiled eggs could be safely refrigerated up to a week and in their original carton as for preventing odor absorption. But once peeled, the eggs must be eaten within the day. ​​​
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    It is not advised that you pierce shells before cooking as it could introduce bacteria and might create hairline cracks too. 

Frying Eggs the Right Way

Frying_Eggs
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    Fresh eggs could produce the best looking and perfect fried eggs leading to a small oval having a high-centered and a thick white yolk. 
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    If you want to achieve neater shape, first, you need to break the eggs into custard cup instead of directly doing it into the pan. Hold the cup close to the surface of the pan and slip the egg from the cup into the pan. 
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    Once the heat is too high, the eggs would be rubbery and tough. So, gentle heat preserves the nutrients and would allow even cooking. 

Choosing Fresh Eggs Tips

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    There is a need for you to choose eggs with a clean skin texture, no black spots, bright and no cracks. 
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    Fresh eggs don’t contain air once shaken. They are not fresh if there is a sound inside the egg once shaken. 
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    If seen in front of a lamp or light, the egg yolk should be located in the middle position. 
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    Fresh eggs would sink once immersed in water since there is no air inside the cavity. 

Watch this video to help you choose good eggs:

Final Thoughts

So again, how many calories in 2 eggs? The answer is clear: there are 144 calories in two large eggs. And see, the answer would depend on the size of the eggs you have. Also, bear in mind that eggs are a rich source of different minerals and vitamins leading to a good health of an individual. So, eggs are definitely an excellent choice if you want healthy diet without too many calorie-count. 

I hope you learn something from this post! Feel free to ask any questions. You can also share this article with your friends and loved ones! 

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