Calories in Extra Large Eggs - Nutrition Facts and Health Benefits

How Many Calories are in an Extra Large Egg?

Eggs are a nutritious food packed with protein, vitamins and minerals. But with all the different egg sizes available, many wonder - how many calories are actually in an extra large egg?

Understanding egg sizes and nutrition info helps ensure you make the healthiest choices for your diet. Let's break down the calorie and nutrition details for different egg sizes.

Egg Sizes

Chicken eggs typically come in these sizes:

Small: 18-20 grams each
Medium: 21-24 grams each
Large: 27-29 grams each
Extra large: 30-34 grams each
Jumbo: 35-39 grams each

The average medium egg is about 1.75 ounces or 50 grams total including the shell. Extra large eggs are around 2 ounces or about 56-60 grams each.

Calories in an Extra Large Egg

Here is the nutrition data for an average 60 gram extra large egg:

Total calories: 80
Total fat: 6 grams
Saturated fat: 2 grams
Cholesterol: 215 mg
Sodium: 70 mg
Total carbs: 0.6 grams
Protein: 6.5 grams

So an extra large egg contains about 80 calories, mainly from the 6 grams total fat. It also provides 6.5 grams of filling protein.

Calories in Other Egg Sizes

For comparison, here are the calories for other common egg sizes:

Small egg: 55 calories
Medium egg: 60-65 calories
Large egg: 70-75 calories
Jumbo egg: 90 calories

As you go up in egg size, the total calories increase as well. But no matter what size you eat, eggs offer great nutrition in a low-calorie package.

The Benefits of Eggs

High quality protein is one of the biggest benefits eggs provide. The 6 grams protein in an extra large egg contains all 9 essential amino acids our bodies need but can't make.

Egg protein has a high biological value and high absorption rate, meaning our bodies can efficiently digest and utilize the nutrients. Protein intake has been linked with:

Muscle growth and strength
Weight management
Enhanced energy
Better post-workout recovery

Beyond protein, eggs are a rich source of other vitamins and minerals like:

Vitamin A
Vitamin D
Riboflavin
Folate
Selenium
Zinc
Iron
Phosphorus

Some research shows egg nutrients may promote heart health and eye health and reduce the risk of macular degeneration.

Antioxidants in Eggs

Eggs also contain antioxidants like lutein and zeaxanthin which combat inflammation and oxidative stress. Studies link higher antioxidant intake with:

Healthy aging
Lower cancer risk
Improved brain function

The antioxidant content is actually higher in the egg yolk compared to the whites. So for maximum nutrition, eat the whole egg.

Healthy Ways to Enjoy Eggs

Thanks to their stellar nutrition profile, eggs are one of the most versatile and healthy foods you can eat. Here are some nutritious ways to enjoy eggs:

Scrambled or Fried

Scrambled, over easy, sunny side up - eggs are delicious prepared any style. For a lighter option, use cooking spray instead of butter and cook them without adding extra fat.

Omelets and Frittatas

Omelets or frittatas stuffed with veggies, greens, beans or fat-free cheese make a satisfying meal any time of day.

Hard Boiled

Boiled eggs are a perfect high-protein snack. Bring some along for quick nutrition on-the-go.

Poached

Poached eggs served over a bed of greens, whole grain toast or baked sweet potatoes make an elegant and slimming breakfast or lunch.

Egg Salad

Chop hard boiled eggs and mix with Greek yogurt, mustard, fresh dill and pepper. Stuff this protein-packed salad into a whole wheat pita or serve over greens.

Veggie Omelet Muffins

Whisk eggs with diced tomatoes, onions, peppers and spinach. Divide between a muffin tin and bake for hand-held breakfast sandwiches.

Eggs Florentine

Poached eggs served over sautéed spinach and toasted English muffins is a gourmet weekend brunch dish.

Tips for Cooking with Eggs

Take your egg recipes from good to great with these helpful cooking tips:

Allow eggs to come to room temperature before cooking to prevent cracking.
Add a splash of milk or water to scrambled eggs for extra fluffiness.
Season eggs with herbs, spices, salsa or hot sauce to boost flavor.
Fold whipped egg whites into scrambled eggs or omelets for a light and airy texture.
Cook low and slow over medium-low heat to prevent eggs from drying out.
Mix in some shredded cheese during the last minute of scrambling for gooey cheese eggs.

Are Egg Yolks Unhealthy?

In the past, egg yolks were believed to increase cholesterol and heart disease risk because of their high dietary cholesterol content.

However, research now shows dietary cholesterol has very little effect on blood cholesterol for most people. Saturated fat intake appears to impact cholesterol levels far more.

The nutrients in the yolks also help lower inflammation and oxidative stress which protects heart health. So both the whites and yolks can be part of a healthy diet.

Buying and Storing Tips

To get the peak nutrition from eggs, purchase high-quality and store them properly. Here are some tips for buying and handling eggs:

Choose Grade A or AA eggs with clean, uncracked shells.
Check the sell-by or expiration date and purchase before that date.
Avoid keeping eggs at room temperature more than 2 hours.
Quickly refrigerate eggs at 40°F or below.
Store eggs in their carton in the main refrigerator compartment.
Wash hands before and after handling raw eggs to prevent illness.

By selecting fresh eggs, storing them properly, and cooking them thoroughly, you'll get the full nutrition and flavor benefits in every bite.

The Bottom Line

With about 80 calories and 6 grams protein, extra large eggs are an amazing source of protein and key nutrients. Their many benefits include:

High-quality protein to build muscle, enhance energy and promote fullness
Important vitamins and minerals for immunity, eyesight, bones and red blood cells
Powerful antioxidants like lutein to protect health

FAQs

How many calories are in an extra large egg?

An extra large egg contains about 80 calories.

Are egg yolks unhealthy?

No, egg yolks contain important nutrients like protein, vitamins and antioxidants. They are a healthy part of a balanced diet.

What are the benefits of eating eggs?

Eggs provide high-quality protein for building muscle and strength. They also contain many important vitamins, minerals and antioxidants that support overall health.

How can I cook eggs in a healthy way?

Try poaching, boiling, scrambling with cooking spray instead of oil, or baking egg-based dishes. Season with herbs and vegetables.

How should I store eggs properly?

Keep eggs refrigerated at 40°F or below. Store them in the carton in the main refrigerator compartment, not the door. Don't wash eggs until ready to use.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.