1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
321.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.7 g | 29% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 880.1 mg | 293% | |
| Sodium | 293.4 mg | 12% | |
| Total Carbohydrates | 2.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.8 g | ||
| protein | 26.0 g | 52% | |
| Vitamin D | 208.2 mcg | 1041% | |
| Calcium | 118.3 mg | 9% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 283.9 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boil eggs
Boiled eggs are a nutrient-dense food prepared by cooking eggs (typically chicken eggs) in their shells in boiling water. Consumed globally, they are a staple in many cuisines, including European, Asian, and American dishes. Boiled eggs are packed with high-quality protein, essential vitamins such as vitamin B12 and riboflavin (B2), and minerals like selenium and phosphorus. A single large boiled egg (approx. 50g) provides about 6 grams of protein, 5 grams of healthy fats, and only about 71 calories, making it an energy-efficient food. They are a convenient and versatile source of nutrition that can be eaten alone, with meals, or as part of recipes like salads and sandwiches.
Health Benefits
- Supports muscle growth and repair due to high-quality protein (6g per large egg).
- Promotes brain health and cognition with choline, which is essential for neurotransmitter function.
- Strengthens the immune system and thyroid function with selenium (22% of daily value per large egg).
Dietary Considerations
Selection and Storage
Store boiled eggs in the refrigerator within 2 hours of cooking. Keep unpeeled to preserve freshness and consume within 1 week.
Common Questions About Boil eggs Nutrition
Are boiled eggs high in protein and what other nutrients do they contain?
Yes, boiled eggs are an excellent source of protein, providing about 6 grams of protein per large egg. They also contain essential nutrients, including vitamin B12, vitamin D, choline, selenium, and riboflavin, while being relatively low in calories at approximately 70 calories per large egg.
Can I eat boiled eggs on a keto diet?
Yes, boiled eggs are highly compatible with a keto diet. They are low in carbohydrates, containing less than 1 gram per egg, and high in healthy fats and protein, making them an ideal food for maintaining ketosis.
What are the health benefits and concerns of eating boiled eggs?
Boiled eggs offer health benefits such as supporting muscle growth, brain function, and eye health due to their protein and choline content, as well as lutein and zeaxanthin. However, individuals concerned about cholesterol should note that one large egg contains approximately 186 mg of cholesterol, which may need to be moderated based on dietary needs.
How many boiled eggs should I eat in a day?
It is generally safe to eat 1-3 boiled eggs per day for most people, depending on your total dietary needs and activity levels. Pairing eggs with a mix of vegetables or whole grains can help create a balanced meal.
How do boiled eggs compare to scrambled eggs in terms of health and nutrition?
Boiled eggs are lower in added fats and calories compared to scrambled eggs, especially if the latter are cooked in butter or oil. Scrambled eggs, however, allow for more customization with added ingredients like vegetables or cheese. Both provide similar levels of protein and vitamins if prepared without excessive fat.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
