Scotch Egg Calories Calculator
A standard supermarket scotch egg (105g) contains approximately 248 calories. Pub scotch eggs with thicker coatings can reach 350–400 calories. They are a surprisingly good protein source at 12–15g protein each.
Nutrition Overview
A Scotch egg is a hard-boiled egg encased in seasoned sausage meat, coated in breadcrumbs and deep-fried or baked. It is a popular picnic food, pub snack and supermarket grab-and-go item. A standard supermarket Scotch egg is approximately 240–260 calories, while pub Scotch eggs tend to be larger and richer, running 300–420 calories. The egg provides a lean protein core; the sausage meat and coating contribute the majority of calories.
How to use this calculator
Enter the total weight of the Scotch egg in grams. Standard supermarket Scotch eggs weigh approximately 90–110g. Pub versions are often 130–160g.
Scotch Egg Calories — Breakdown
| Serving | Calories | Protein | Fat |
|---|---|---|---|
| Mini Scotch egg (35g) | ~82 kcal | 4g | 5.7g |
| Standard supermarket Scotch egg (105g) | ~248 kcal | 12g | 17g |
| M&S / Waitrose premium Scotch egg (120g) | ~285 kcal | 14g | 19g |
| Pub Scotch egg (large, 145g) | ~343 kcal | 18g | 23g |
| Homemade Scotch egg (120g) | ~290–340 kcal | 14g | 20g |
| Reduced-fat Scotch egg (supermarket, 105g) | ~198 kcal | 12g | 12g |
Scotch Egg as a Protein Snack
A standard Scotch egg provides approximately 12–14g protein at 240–260 calories — a reasonable protein-to-calorie ratio for a convenience snack. This is comparable to 2 boiled eggs (156 calories, 12.6g protein) with similar protein but at fewer calories. The sausage meat coating adds fat and calories above the plain egg. For a higher-protein snack at fewer calories, plain boiled eggs are more efficient — but a Scotch egg is a self-contained, portable and genuinely satisfying option for 250 calories.
🥗 Lower Calorie: Choose the reduced-fat Scotch egg option (198 kcal vs 248 kcal for standard) at supermarkets — saves 50 calories with similar protein content (12g). Alternatively, a mini Scotch egg (82 kcal) provides a satisfying snack at under 100 calories.
💪 Higher Protein: Pair a standard Scotch egg with a high-protein Greek yogurt (150g, 0% fat = 83 kcal, 15g protein) for a complete 330-calorie, 27g-protein lunch or snack.
🔄 Smarter Swap: Make Scotch eggs at home using higher-welfare sausage meat and bake rather than deep-fry. Baking reduces calories by approximately 50–70 per egg compared to deep-frying, and the breadcrumb coating browns well at 200°C with a light oil spray.
Burn This Food
To burn ~248 kcal (70 kg adult):
| Activity | Duration |
|---|---|
| Brisk walking | ~56 min |
| Jogging | ~29 min |
| Cycling | ~35 min |
| Swimming | ~33 min |
FAQs
How many calories in a scotch egg?
A standard supermarket Scotch egg (105g) contains approximately 240–260 calories. Pub versions (130–160g) are typically 310–400 calories. Mini cocktail Scotch eggs (35g) are approximately 82 calories each.
Are scotch eggs high in protein?
A standard Scotch egg (105g) provides approximately 12–14g protein — reasonable for a snack food. The protein comes primarily from the egg (6–7g) and the sausage meat (5–7g).
Is a scotch egg a good snack for weight loss?
A standard Scotch egg at 250 calories with 12g protein is a genuinely satiating snack option. The protein and fat combination keeps hunger at bay for 3–4 hours. For lower-calorie tracking, mini Scotch eggs (82 kcal each) are useful portion-controlled alternatives.
How many calories in a homemade scotch egg?
Homemade Scotch eggs typically range from 290 to 340 calories per egg (120g) depending on sausage meat fat content and whether fried or baked. Baked homemade versions using lean pork mince are approximately 260–280 calories.
📊 Data source: USDA FoodData Central and UK government food composition data. See Methodology.