Ever wonder how many calories are in four eggs? You’re not alone.

I recently went down a rabbit hole of egg nutrition (yes, that’s what I do with my free time) and found some surprising info about these protein-packed orbs.

Let’s crack this open, shall we?

How Many Calories Are in Four Eggs? (And Why It Matters)

Four large eggs will set you back about 252 to 288 calories total.

That’s roughly the same as a small protein shake or a piece of toast with peanut butter. Not bad for something that delivers a serious protein punch and keeps you full for hours.

But there’s a lot more to the humble egg than just calories.

The Nutritional Breakdown

Here’s what you’re getting in those four eggs:

• Protein: 22-24 grams (that’s as much as a small chicken breast!)
• Fat: About 17 grams (mostly the good kind)
• Carbs: Just 1 gram (keto people rejoice)

The cool thing about eggs is that they’re a complete protein source with all nine essential amino acids your body needs but can’t make on its own. This makes them particularly valuable for building and maintaining muscle.

Size matters too (when it comes to eggs, at least):

Egg Size	Calories in 4 eggs
Small	216
Medium	252
Large	288
XL	320
Jumbo	360

Not All Eggs Are Created Equal

The way you cook your eggs can dramatically change the calorie count.

Hard-boiled? You’re good – that’s about 288 calories for four large eggs.

But if you’re frying those babies in a tablespoon of butter? Now we’re talking 400+ calories for the same four eggs.

And don’t get me started on omelets loaded with cheese and sausage.

It’s the classic story of taking something healthy and turning it into a calorie bomb. Kind of like what happened to yogurt when we decided it needed cookie pieces and candy mixed in.

The Cholesterol Question

“But Josh, what about all that cholesterol?”

I hear you. Four eggs contain around 655 mg of cholesterol, which sounds scary.

But here’s the thing – the relationship between dietary cholesterol and blood cholesterol isn’t as straightforward as we once thought.

For most healthy people, the cholesterol in eggs doesn’t significantly impact blood cholesterol levels. Your body actually adjusts its own cholesterol production based on what you eat.

That said, if you have specific health conditions or family history of high cholesterol, talk to your doctor about how many eggs work for your situation.

Beyond Calories: What Else You’re Getting

Eggs aren’t just protein and fat. They’re like little nutrition bombs packed with:

• Vitamin D: Hard to get from food, but eggs have it
• Choline: Critical for brain health (and most people don’t get enough)
• Lutein and zeaxanthin: These support eye health and may help prevent age-related macular degeneration

One study even found that eggs are one of the most nutrient-dense foods relative to their calories.

Putting It All Together

So what’s the takeaway here?

Four eggs give you roughly 252-288 calories of highly nutritious food that:

• Keeps you full
• Delivers complete protein
• Provides essential nutrients
• Is incredibly versatile

Whether you’re trying to build muscle, lose weight, or just eat better, eggs deserve a spot in your regular meal rotation.

And the next time someone gives you grief about eating “too many eggs,” you can confidently explain why the humble egg deserves more respect than it gets.

Just maybe skip frying them in a half stick of butter. Nobody’s nutritional profile can withstand that.