Hard-Boiled Egg Nutrition Facts: Calories, Protein and More (2024)

Eggs are a protein and nutrient powerhouse. They are low in calories, can be added to many dishes, and can be prepared in numerous ways. They do contain cholesterol, but this is not harmful to most people.

One way to enjoy eggs is to hard-boil them. Hard-boiled eggs make great salad toppings and can be eaten with salt and pepper.

Here is everything you need to know about hard-boiled eggs.

Hard-Boiled Egg Nutrition Facts: Calories, Protein and More (1)Share on Pinterest

Hard-boiled eggs are loaded with nutrients, protein and healthy fats. One large hard-boiled egg (50 grams) provides (1):

  • Calories: 77
  • Carbs: 0.6 grams
  • Total fat: 5.3 grams
  • Saturated fat: 1.6 grams
  • Monounsaturated fat: 2.0 grams
  • Cholesterol: 212 mg
  • Protein: 6.3 grams
  • Vitamin A: 6% of the Recommended Dietary Allowance (RDA)
  • Vitamin B2 (riboflavin): 15% of the RDA
  • Vitamin B12 (cobalamin): 9% of the RDA
  • Vitamin B5 (pantothenic acid): 7% of the RDA
  • Phosphorus: 86 mg, or 9% of the RDA
  • Selenium: 15.4 mcg, or 22% of the RDA

For all the nutrients eggs have to offer, they are a fairly low-calorie food. Hard-boiled eggs provide only 77 calories, 5 grams of fat and a very small amount of carbs.

They’re also a very good source of lean protein, at about 6 grams per egg.

Furthermore, eggs pack a complete range of amino acids, which means they are a complete protein source.

Hard-boiled eggs also offer various important nutrients, including vitamin D, zinc, calcium and all of the B vitamins. They’re a particularly good source of riboflavin (vitamin B2) and vitamin B12.

Many of eggs’ nutrients reside exclusively in the yolk, whereas the egg white contains primarily protein (2).

Summary

Hard-boiled eggs are low in calories and rich in many important vitamins, minerals and nutrients. While the yolk provides nutrients, fat and protein, the white is almost exclusively protein.

Protein is vital for many components of your health, including building muscle and bones and producing hormones and enzymes (3).

Eggs provide about 6 grams of high-quality protein. In fact, eggs are one of the best sources of protein you can eat (1).

This is due to their complete protein profile — eggs contain all nine essential amino acids (3, 4).

One common misconception is that the protein is found only in the egg white.

However, almost half of an egg’s protein content comes from the yolk (5, 6).

Therefore, it’s best to enjoy the whole egg — yolk and all — to benefit from the protein and nutrients eggs have to offer.

Summary

Eggs are an excellent source of protein. They contain all nine essential amino acids, and both the white and yolk contain this important nutrient.

Over the years, eggs have gotten a bad reputation due to their high cholesterol content.

It’s true that eggs are packed with cholesterol. One large hard-boiled egg provides 212 mg of cholesterol, which is 71% of the RDA (1).

However, recent research shows that dietary cholesterol has very little effect on blood cholesterol (7, 8).

For most people, dietary cholesterol is not associated with heart disease risk and does not increase total cholesterol or “bad” LDL cholesterol levels (9, 10).

In fact, egg consumption may improve “good” HDL cholesterol (7, 11, 12).

Additionally, two studies in over 100,000 healthy adults found that eating one whole egg per day was not linked to an increased risk of heart disease (12).

However, people with diabetes should exercise caution when consuming eggs, as some research indicates that eating 7 eggs per week may increase their risk of heart disease (13).

Ultimately, more research is needed on the link between egg consumption and heart disease risk in people with diabetes.

Summary

Though hard-boiled eggs are high in cholesterol, studies show that dietary cholesterol does not negatively impact blood cholesterol in most people. In fact, eggs have been found to improve cholesterol profiles by increasing “good” HDL cholesterol.

Eggs provide important essential nutrients and antioxidants that support brain and eye health.

Choline

Choline is an essential nutrient for many critical processes in your body.

Your body does produce some choline on its own, but not in large quantities. Therefore, you must get choline from your diet in order to avoid deficiency (14).

Yet, most Americans aren’t consuming enough (15, 16).

Choline is crucial for maintaining a healthy nervous system, as it helps produce acetylcholine, a neurotransmitter involved in memory and learning (17).

Choline is important across your lifespan. It promotes fetal brain and memory development, as well as cognitive function in older adults (15, 18).

It’s also vital for pregnant women, as adequate choline levels may decrease the risk of neural tube defects in the fetus (19).

Choline is found in the yolk — one, large, hard-boiled egg contains 147 mg of choline, which is 27% of the daily value. In fact, eggs are the most concentrated source of choline in the American diet (14, 15).

Lutein and Zeaxanthin

Lutein and zeaxanthin are two antioxidants best known for their role in eye health.

They combat harmful, oxygen-induced free radicals that can accumulate in your eyes (20, 21).

Lutein and zeaxanthin have been shown to slow the formation of cataracts and protect against age-related macular degeneration (AMD) (22, 23).

They may even protect your eyes from detrimental blue light (24,25).

Egg yolks are an excellent source of these two carotenoids.

Furthermore, due to the yolk’s fat profile, your body appears to absorb the lutein and zeaxanthin very well (26, 27).

Summary

Egg yolks are an excellent source of choline, which is essential for brain health and development. They’re also rich in lutein and zeaxanthin, antioxidants that promote eye health.

Hard-boiled eggs are made by placing unshelled eggs in a saucepan filled with cold water, then boiling until the yolk solidifies. They’re cooked without any additional butter or oil.

On the other hand, fried eggs require supplemental butter or oil, which contribute additional calories and fat.

For example, one large hard-boiled egg has 77 calories and 5.3 grams of fat, compared to 90 calories and 7 grams of fat in one large fried egg (1, 28).

Other than the fat and calorie content, hard-boiled and fried eggs have very similar vitamin and mineral profiles. They don’t differ in their amount of protein and nutrients.

Summary

While hard-boiled eggs are prepared without further ingredients, fried eggs require additional butter or oil — which make them higher in calories. However, fried and boiled eggs are very similar from a micronutrient standpoint.

Hard-boiled eggs are a low-calorie, nutrient-dense food.

They’re an excellent source of high-quality protein and rich in B vitamins, zinc, calcium and other important nutrients and antioxidants like choline, lutein and zeaxanthin.

Though high in cholesterol, eggs don’t appear to increase heart disease risk in most people.

Hard-boiled eggs are prepared without additional oil or butter, so they’re lower in calories and fat than fried eggs.

They may just be one of the easiest and most nutritious additions to your diet.

Hard-Boiled Egg Nutrition Facts: Calories, Protein and More (2024)

FAQs

Hard-Boiled Egg Nutrition Facts: Calories, Protein and More? ›

One egg has only about 77 calories, but 6 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is also a powerhouse of disease-fighting nutrients such as lutein and zeaxanthin.

How many calories and protein are in a hard-boiled egg? ›

One medium hard-boiled egg (about 50 grams) can provide the following nutrients: Calories: 77 calories Carbohydrates: 0.6 grams Total fat: 5.3 grams Saturated fat: 1.6 grams Monounsaturated fat : 2.0 grams Cholesterol : 212 mg Protein : 6.3 grams Vitamin A : 6% of the recommended daily vitamin A requirement.

Which has more protein, soft-boiled egg or hard-boiled egg? ›

Boiled eggs, whether hard-boiled or soft-boiled, are excellent sources of protein. The protein content in eggs remains the same regardless of whether they are cooked as hard-boiled or soft-boiled.

What has the most protein in a hard-boiled egg? ›

A large egg has six grams of protein, and the egg white is the most protein-rich part — at about 3.6 grams of protein, egg whites contain more than half of the egg's total protein content. But the yolk still provides a good deal of protein at 2.7 grams.

Which has more protein boiled egg or half boiled egg? ›

**Protein:** Half-boiled eggs retain more of their protein content compared to fully-boiled eggs. Protein is essential for muscle repair, immune function, and overall body maintenance.

Is 2 boiled eggs enough protein? ›

Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start.

Do hard boiled eggs have more protein than scrambled? ›

As per the USDA Nutrition Database, hard-boiled eggs contain more protein than scrambled eggs. It also has fewer calories and more healthy nutrients like B-complex vitamins and selenium as compared to scrambled eggs. However, scrambled eggs contain more healthy fats.

How many boiled eggs should I eat a day to lose weight? ›

Include 2-3 eggs in your diet on a daily basis. You can either eat one egg per meal or divide the eggs in a balanced ratio between your breakfast, lunch or dinner. Avoid eating three eggs in one go. Along with boiled eggs you can include green leafy vegetables, seasonal fruits, fish and even pulses in your daily diet.

What is the healthiest way to eat eggs? ›

Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.

How much protein do I need a day? ›

How much protein do I need a day? The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.

What to eat instead of egg? ›

Egg Replacements
Alternative (equal to 1 egg)Best In …
1/2 banana, ripe and mashedBaked goods
1/4 cup applesauce or fruitBaked goods
1/2 cup silken tofuBaked goods, creamy sauces, pie fillings
1/2 cup firm tofuPatties, scrambles, sandwiches, fried rice/stir-fries
6 more rows
Apr 4, 2024

Do you lose protein when you boil eggs? ›

Boiling eggs may lead to a slight loss of nutrients such as vitamins, zeaxanthin, and minerals. It, however, may be beneficial in many ways. Boiling eggs increases the bioavailability of protein, which means the egg protein in a boiled egg is more easily digested and absorbed.

What happens if I eat eggs for breakfast every day? ›

The researchers noted that eggs may even have a protective effect. People who ate up to one egg per day had an 11% lower risk of heart disease—and an 18% lower risk of dying from it—than those who did not.

Is one boiled egg enough protein for a day? ›

1 egg on average contains 6 g of protein so depends on your body weight, you will need different amount of eggs. If you are 100 pound with sedentary lifestyle, you will need to take 10 eggs per day. Eggs are not the best source of protein and in fact they are better for healthy fat source.

How many hard boiled eggs a day for protein? ›

Nutritious snack

One large, hard-boiled egg provides your body with many nutrients, such as: 6.3 grams of protein -- adults should have about 50-175 grams of protein daily. 25 milligrams of calcium -- adults should have about 1,000-1,200 milligrams per day.

How many calories are in 2 hard boiled eggs? ›

How Many Calories in An Egg?
1 egg (52g)Average quantity per serving (2 eggs)
Calories74 Cal148 Cal
Protein6.3g12.7g
Fat, total5.2g10.3g
- saturated1.7g3.3g
4 more rows

Which has more protein hard-boiled egg or fried egg? ›

The protein count in a fried egg is slightly higher than the protein in 1 egg boiled for every 100 gm serving. Fried eggs have 13.6 gm of protein as compared to 12.6 gm of protein in boiled eggs per 100 gm of serving.

Top Articles
Latest Posts
Article information

Author: Laurine Ryan

Last Updated:

Views: 5840

Rating: 4.7 / 5 (57 voted)

Reviews: 88% of readers found this page helpful

Author information

Name: Laurine Ryan

Birthday: 1994-12-23

Address: Suite 751 871 Lissette Throughway, West Kittie, NH 41603

Phone: +2366831109631

Job: Sales Producer

Hobby: Creative writing, Motor sports, Do it yourself, Skateboarding, Coffee roasting, Calligraphy, Stand-up comedy

Introduction: My name is Laurine Ryan, I am a adorable, fair, graceful, spotless, gorgeous, homely, cooperative person who loves writing and wants to share my knowledge and understanding with you.