Wondering how many calories are in three eggs?

Let me crack this open for you (pun intended). If you’re tracking your food intake or just curious about what’s on your breakfast plate, understanding the calorie content of everyday foods like eggs is pretty darn important.

So here’s the scoop: Three large eggs contain about 210-220 calories total. But there’s a whole lot more to eggs than just their calorie count.

Let’s dive into the details and find out exactly what you’re getting when you whip up that three-egg omelet.

The Nutritional Breakdown of Three Eggs

First things first – not all eggs are created equal. The calories in eggs depend on their size:

Egg Size	Calories per Egg	Calories for 3 Eggs
Small	54	162
Medium	63	189
Large	70-72	210-216
Extra Large	80	240
Jumbo	90	270

Most nutritional info you see uses large eggs as the standard (about 50 grams each). So when someone talks about egg calories, they’re usually referring to the 70-72 calorie large egg.

What’s Actually In Those Eggs?

Three large eggs give you:

• Protein: About 18 grams (that’s 6g per egg) of complete protein with all 9 essential amino acids. Not too shabby!
• Fat: Around 15 grams total, with about 4.5 grams being saturated fat
• Carbs: Almost none (0-2 grams total)
• Cholesterol: About 555 milligrams (185mg per egg)

But wait, there’s more! Eggs are also packed with nutrients like:

• Choline (brain health booster)
• Selenium
• Riboflavin
• Vitamin D
• Phosphorus
• Eye-protecting antioxidants like lutein and zeaxanthin

How You Cook Them Changes Everything

Those calorie counts above? They assume you’re eating the eggs plain (boiled, poached, etc.).

But let’s be real – most of us aren’t eating plain eggs. The way you prepare them can dramatically change the calorie count:

• Fry an egg in a tablespoon of butter and you’re adding about 100 extra calories
• Make a three-egg omelet with cheese and butter? Now you’re approaching 400 calories
• Eggs Benedict? You’re looking at nearly 900 calories when you add in the hollandaise sauce, English muffin, and Canadian bacon

So while three eggs themselves might be 210-220 calories, what ends up on your plate could be a whole different story.

Eggs Are Actually Super Nutritious

Remember that old fear about eggs raising cholesterol? Good news – extensive research shows that for most healthy people, moderate egg consumption doesn’t significantly increase heart disease risk.

In fact, eggs offer some pretty impressive health benefits:

• Their high-quality protein helps with muscle repair and building
• The vitamins A, D, E, and B12 support everything from your vision to your immune system
• Those antioxidants I mentioned earlier? They help keep your eyes healthy
• Choline is crucial for brain development and function

Tracking Your Egg Intake

If you’re counting calories or macros for fitness or health goals, knowing exactly what’s in your food matters.

That’s where meal tracking apps come in handy. MealByMeal lets you text your meals and get instant calorie and macro feedback – super convenient when you’re eating something like eggs that can vary so much based on preparation.

Other options include apps with food databases and barcode scanning, but the text-based approach can save you time when logging home-cooked meals.

What About The Cholesterol?

I know what you’re thinking – “But eggs have cholesterol, aren’t they bad for me?”

The latest research shows that dietary cholesterol doesn’t affect blood cholesterol as much as we once thought. What matters more is the overall quality of your diet, especially saturated and trans fats.

For most healthy people, eating eggs regularly is totally fine. In fact, studies show that eggs can be part of a heart-healthy diet.

The Bottom Line

Three large eggs contain about 210-220 calories and pack a serious nutritional punch with 18 grams of protein and tons of vitamins and minerals.

How you prepare them can drastically change the calorie count, so keep that in mind if you’re tracking your intake.

And don’t forget – tools like MealByMeal can help you track not just your eggs but all your meals without the hassle of manual logging.

So go ahead and enjoy those eggs as part of a balanced diet. They’re one of nature’s most perfect little packages of nutrition!