How Many Calories Are in 4 Eggs?

by Abbas Jahangir · Published January 19, 2025 · Updated January 20, 2025

Eggs are a nutritious and versatile food that can be enjoyed as part of a balanced diet. However, if you’re watching your calorie intake, it’s helpful to know how many calories you’re consuming when you enjoy eggs. The number of calories in 4 eggs depends on their size and preparation method. Let’s break it down.

How Many Calories Are in 4 Eggs? By Egg Size

According to the United States Department of Agriculture (USDA), 1 large egg contains approximately 70 calories. Eggs come in different sizes, and the calorie content varies accordingly. Here is an approximate calorie count per egg size:

Small egg (38g): ~54 calories
Medium egg (44g): ~63 calories
Large egg (50g): ~72 calories
Extra-large egg (56g): ~80 calories

To calculate the calories in 4 eggs, simply multiply the calorie count for one egg by four:

4 small eggs: ~216 calories
4 medium eggs: ~252 calories
4 large eggs: ~288 calories
4 extra-large eggs: ~320 calories

Nutritional Profile of Eggs

Eggs are not only a source of calories but also provide high-quality protein, healthy fats, and essential vitamins and minerals. A single large egg contains approximately:

6 grams of protein
5 grams of fat (mostly unsaturated fats)
1 gram of carbohydrates
Vitamins such as B12, D, and A, as well as minerals like iron, phosphorus, and selenium.

Cooking Methods and Added Calories

The way you prepare your eggs can significantly impact their calorie content. Here are some examples:

Boiled eggs: Cooking eggs in water doesn’t add extra calories, so 4 large boiled eggs remain at ~288 calories.
Scrambled eggs: Cooking with 1 tablespoon of butter (102 calories) adds extra calories, bringing the total for 4 large eggs to ~390 calories.
Fried eggs: Using 1 tablespoon of oil (120 calories) will increase the total to ~408 calories.

Tips for Keeping Calories in Check

Use non-stick cookware to minimize the need for added fats like butter or oil.
Pair eggs with low-calorie, nutrient-dense sides such as vegetables.
Try cooking methods like poaching or steaming for a calorie-conscious approach.

Final Thoughts

Four eggs can provide anywhere from ~216 to ~320 calories depending on their size, and this number can rise depending on the cooking method and additional ingredients. However, eggs are an excellent source of protein and essential nutrients, making them a valuable addition to a balanced diet. Whether you’re preparing a quick breakfast or a hearty meal, understanding the calorie content of eggs can help you make informed dietary choices.