It is also important to eat your eggs along with other nutrient-rich foods, such as vegetables, salads and whole grains. For instance, if you fry an egg in fat, instead of boiling it, this will increase the number of overall calories. The way you prepare your eggs will of course affect their nutritional value. Because eggs are nutritionally dense and contain fewer than 70 calories (medium-sized) they can be part of any calorie-controlled meals and snacks whilst still providing lots of protein and vital vitamins, minerals and fats. Two scrambled eggs, 1 toasted bagel (60g)Įggs are a great food to include in your diet if you’re trying to lose weight whilst ensuring your body gets all the essential nutrition it needs. One boiled egg, 2 slices toast + 10g margarine A fried egg can range from 85 calories if using only a little spray-oil, to around 120 calories if frying in oil and not draining it. It is often recommended to use oils which are rich in monounsaturates such as rapeseed or olive oil. The calorie value of a fried egg will differ depending on the type of fat used in the pan and whether you drain it. This means poached egg calories equal the same as in the table above – between 54 and 80 calories depending on the size. Poached eggs are very popular as they don’t need you to add any extra cooking oil or butter to cook. If you are cooking your scrambled eggs using the pan method, two large eggs with a dash of semi-skimmed milk scrambled with a small knob of butter will total between 200 and 245 calories depending on the amount of butter added. Two scrambled eggs cooked in the microwave with a little salt and pepper and a dash of semi-skimmed milk will provide around 170 calories.
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