Two large hard-boiled eggs have about 156–160 calories and ~13 g protein.
Carbs
Calories
Cholesterol
Plain & Simple
- Two large eggs, no extras
- Pinch of salt only
- Best for tight calorie targets
Lowest kcal
With Sides
- Add fruit or veggies
- One slice whole-grain toast
- Keep spreads light
Balanced
Egg Salad
- Two eggs, light mayo
- Greek yogurt swap
- Serve on greens
Hearty
Quick Math For Two Boiled Eggs
Here’s the simple math most people use at the table: one large boiled egg is ~78 calories; two land near 156–160 calories. The spread comes from size, breed, and moisture loss during cooking. Protein sits near 6–6.5 g per egg, so a two-egg plate clocks about 12–13 g protein with about 10–11 g fat and trace carbs.
Calories In Two Boiled Eggs By Size
Size matters. The numbers below use standard label sizes and typical cooked values. Treat them as practical estimates when you don’t have a scale on hand.
| Egg Size | Calories (1 Boiled) | Calories (2 Boiled) |
|---|---|---|
| Small | ~55–60 | ~110–120 |
| Medium | ~63–66 | ~126–132 |
| Large | ~78 | ~156 |
| Extra-Large | ~80–85 | ~160–170 |
| Jumbo | ~90–100 | ~180–200 |
Labels vary a bit by database and cooking loss, but the trend is steady: bigger eggs pack more calories and protein. Portions line up better once you set your daily calorie needs.
What Actually Moves The Number
Egg Size And Weight
Nutrition scales with weight. A “large” egg is roughly 50 g raw; boiled weight shifts slightly with moisture loss. Per 100 g of boiled egg, the energy sits near 155 kcal, so two large eggs that net ~100 g together fall right on that line.
Cooking And Add-Ins
Boiling doesn’t add energy; add-ins do. A teaspoon of mayonnaise can tack on ~30–35 calories, while a thin spread of butter on toast can add ~35–50. Herbs and mustard cost almost nothing. Cheese, oils, and creamy dressings move the needle fast.
Shell-On Vs. Peeled Weights
The shell isn’t edible, so log peeled weights for accuracy. If you’re tracking closely, weigh the peeled eggs and use a 155 kcal per 100 g baseline for boiled eggs from USDA-based datasets.
Macros And Micronutrients In Two Boiled Eggs
Two large boiled eggs provide about 12–13 g protein, 10–11 g fat (around 3–3.5 g saturated), ~1 g carbs, and a solid mix of choline, B12, selenium, and iodine. The yolk carries most micronutrients and all of the dietary cholesterol.
Per 100 g, boiled eggs average ~155 kcal with ~13 g protein and ~11 g fat in the standard USDA-based tables (USDA nutrient data).
Cholesterol Context
Two yolks contain roughly 370+ mg cholesterol. For most healthy adults, eggs can fit into a balanced pattern, but people with raised LDL or specific medical advice should personalize their limit. For plain wording and current viewpoints, see the American Heart Association’s guidance on dietary cholesterol (AHA cholesterol update).
Pairings That Change The Total
Boiled eggs can stay lean or turn hearty based on what you add. The table below shows common pairings and typical adds to your plate.
| Add-In Or Side | Extra Calories | Notes |
|---|---|---|
| Pinch Of Salt, Pepper | ~0 | Season freely if sodium isn’t a concern. |
| Mustard, Herbs | ~0–5 | Big flavor, tiny energy cost. |
| Light Mayo (1 tsp) | ~30–35 | Yogurt blends cut this in half. |
| Whole-Grain Toast (1 slice) | ~70–100 | Check the label; spreads add more. |
| Olive Oil Drizzle (1 tsp) | ~40 | Measure—pours creep up fast. |
| Cheddar (15 g) | ~60 | Adds fat, a little protein, big taste. |
Serving Ideas For Different Goals
Lean And Filling
Go with two boiled eggs, sliced tomato or cucumber, and herbs. Add a squeeze of lemon. Keep spreads minimal. You’ll get protein for fullness with a tight calorie budget.
Balanced Breakfast Plate
Pair eggs with fruit and a slice of whole-grain toast. Use a thin layer of avocado or a swipe of yogurt-mustard. This adds fiber and keeps the plate steady without tipping energy too high.
Hearty Lunch Box
Chop eggs into a salad with crunchy veg, a spoon of Greek yogurt, mustard, and pickles. Serve in romaine cups or on mixed greens. Save bread for days you need the extra fuel.
Simple Portion And Tracking Tips
Weigh When You Can
Peeled weight gives the cleanest log. If you don’t have a scale, use size estimates from the first table. Consistency beats perfection for daily tracking.
Mind The Extras
Condiments add up. A teaspoon measure on the counter keeps portions honest. Add bulk with vegetables, pickled onions, or a handful of greens instead of piling on spreads.
Protein Targets
Two eggs bring ~12–13 g protein. Add yogurt, cottage cheese, or beans to hit a 20–30 g protein sweet spot at breakfast or lunch without pushing energy too high.
Storage, Food Safety, And Doneness
Boil, Chill, And Store
Cool eggs promptly in cold water, then refrigerate in a covered container. Peeled eggs keep well for a few days; unpeeled can last about a week in the fridge. Label a small container so you don’t lose track.
Easy-Peel Trick
Older eggs peel easier. If you only have fresh, chill in an ice bath and peel under a thin stream of cool water to lift the membrane cleanly.
When Two Eggs Fit Your Day
Two boiled eggs sit in a sweet spot: fast prep, portable, and steady energy. Use the 156–160 calorie mark as your baseline and shape the rest of the plate with produce and fiber.
Want more easy meal ideas? Try our high-protein breakfast ideas.