Other
boiled whole poultry egg.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
148
PROTEIN
13.4g
CARBS
0g
FAT
10.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories148kcal—
Protein13.4g27%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat10.5g14%
Saturated fat3.5g17%
Trans fat0g—
Cholesterol365mg122%
Water73.5g—
MINERALS
Sodium121mg5%
Potassium127mg3%
Calcium55.1mg4%
Iron1.9mg10%
Magnesium13.8mg3%
Phosphorus209mg17%
Zinc1.3mg12%
Copper0.07mg8%
Manganese0.03mg1%
Selenium46.1µg84%
VITAMINS
Vitamin A194µg22%
Vitamin C0mg0%
Vitamin D0.74µg4%
Vitamin E1.3mg9%
Vitamin K13µg11%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.18mg14%
Niacin (B3)0.21mg1%
Pantothenic acid (B5)1.4mg28%
Vitamin B60.14mg8%
Biotin (B7)15.4µg51%
Folate (B9)48.3µg12%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece55g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle repair, growth, and overall body function.
- ✓Rich in choline, a vital nutrient for brain health, memory, and fetal development.
- ✓Contains antioxidants lutein and zeaxanthin, which support eye health and may reduce the risk of cataracts and macular degeneration.
- ✓Good source of essential vitamins and minerals, including Vitamin D, Vitamin B12, selenium, and riboflavin.
COOKING TIPS
In the kitchen.
- 1To prevent a green ring around the yolk, avoid overcooking and immediately transfer boiled eggs to an ice water bath to stop the cooking process.
- 2For easier peeling, use eggs that are a week or two old, as the membrane of very fresh eggs adheres more tightly to the shell.
- 3Start eggs in cold water and bring them to a boil to promote even cooking and reduce the risk of the shells cracking.
- 4For a soft, jammy yolk, boil for 6-7 minutes; for a medium yolk, 8-9 minutes; and for a fully hard-cooked yolk, 10-12 minutes.
STORAGE
Keep it fresh.
- Store hard-boiled eggs, whether peeled or unpeeled, in an airtight container in the refrigerator at or below 40°F (4°C).
- For optimal safety and quality, consume refrigerated hard-boiled eggs within one week of cooking.
FAQ
Frequently asked questions.
Are boiled eggs healthy?
Yes, boiled eggs are highly nutritious, providing high-quality complete protein and essential vitamins like B12 and D. They contain choline for brain health and antioxidants like lutein and zeaxanthin for eye health, all while being relatively low in calories.
How much protein and calories are in a boiled egg?
Per 100g, boiled eggs contain approximately 147.71 calories and 13.43g of protein. A single large boiled egg typically provides about 6 to 7 grams of protein, making it an efficient source for muscle repair and growth.
Are boiled eggs good for weight loss?
Boiled eggs are excellent for weight loss because they are high in protein and very satiating, which helps reduce overall calorie intake by keeping you full longer. Since they are prepared without added fats like oil or butter, they remain a low-calorie, nutrient-dense snack.
Are boiled eggs keto-friendly?
Yes, boiled eggs are ideal for a ketogenic diet as they contain 0g of carbohydrates and a healthy amount of fat (10.54g per 100g). They provide a perfect balance of protein and fat while helping you remain in ketosis.
Are boiled eggs gluten-free?
Yes, boiled eggs are naturally gluten-free. They are a safe and nutritious protein source for individuals with celiac disease or gluten sensitivities, provided they are not cross-contaminated during preparation or served with gluten-containing sides.
How long do hard-boiled eggs last in the refrigerator?
Hard-boiled eggs can be stored in the refrigerator for up to 7 days, whether they are peeled or unpeeled. It is best to keep them in a sealed container or their original carton to prevent them from absorbing odors from other foods.
Why is there sometimes a green ring around the yolk of a boiled egg?
A greenish-gray ring around the yolk is caused by a chemical reaction between iron in the yolk and sulfur in the white when the egg is overcooked. While it may look unappealing, the egg is perfectly safe to eat.
How do you make boiled eggs easier to peel?
To make peeling easier, add eggs to already boiling water rather than starting them in cold water, and immediately transfer them to an ice bath for 5-10 minutes after cooking. Using eggs that are a few days old rather than farm-fresh can also help the shell slide off more easily.
Can you freeze boiled eggs?
It is not recommended to freeze whole boiled eggs or boiled egg whites, as they become tough, rubbery, and watery upon thawing. However, you can freeze cooked egg yolks for use in garnishes or recipes.
Are boiled eggs high in cholesterol?
While eggs are high in dietary cholesterol, most modern research shows that for the majority of people, dietary cholesterol has a minimal impact on blood cholesterol levels. They are considered a nutrient-dense food that can be enjoyed daily by most healthy individuals.
