1 serving (50 grams) contains 88 calories, 5.9 grams of protein, 7.0 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
237.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 529.2 mg | 176% | |
| Sodium | 263.2 mg | 11% | |
| Total Carbohydrates | 1.2 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.3 g | ||
| protein | 15.9 g | 31% | |
| Vitamin D | 129.6 mcg | 648% | |
| Calcium | 62.1 mg | 4% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 170.1 mg | 3% | |
* 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 Boiled egg
The boiled egg, a versatile and widely consumed food, is a staple in many cuisines around the world. Originating as a simple cooking technique to prepare eggs, it is valued for its ease of preparation and excellent nutritional profile. A single large boiled egg (50g) provides approximately 77 calories, 6.3g of high-quality protein, 5.3g of healthy fats, along with essential vitamins and minerals like vitamin B12, selenium, and choline. Eggs are especially popular in breakfast dishes globally but are also used in salads, snacks, and other meals. They are a nutrient-dense food, providing a satiating and low-calorie option for many dietary patterns.
Health Benefits
- Supports brain health due to choline, a nutrient critical for neurotransmitter function and brain development.
- Promotes immune function and antioxidant action with selenium, which plays a role in reducing oxidative stress.
- Aids in muscle repair and maintenance with high-quality protein containing all essential amino acids.
Dietary Considerations
Selection and Storage
Store boiled eggs unpeeled in the refrigerator at or below 40°F (4°C) for up to one week. Consume within two hours if kept at room temperature after cooking.
Common Questions About Boiled egg Nutrition
Are boiled eggs high in protein?
Yes, boiled eggs are an excellent source of protein. One large boiled egg contains about 6 grams of high-quality protein, making it a great option for muscle repair and growth.
Can I eat boiled eggs on a keto diet?
Absolutely, boiled eggs are a keto-friendly food. They are low in carbohydrates (less than 1 gram per egg) and rich in fats (around 5 grams per egg), aligning well with the macronutrient requirements of a keto diet.
What are the health benefits and concerns of eating boiled eggs?
Boiled eggs provide essential nutrients like vitamin D, choline, and B vitamins, supporting brain health, bone health, and energy metabolism. However, they do contain dietary cholesterol (about 186 mg per large egg), which may be a concern for individuals with specific cholesterol sensitivities. Current research suggests moderate consumption (1-2 eggs daily) is safe for most people.
What is the recommended serving size of boiled eggs?
The ideal serving size is 1-2 boiled eggs per day for most individuals, depending on dietary needs and activity levels. This portion provides a good balance of nutrition without exceeding dietary cholesterol guidelines for most people.
How do boiled eggs compare to scrambled eggs in nutrition?
Boiled eggs tend to be lower in calories and fat compared to scrambled eggs, as they are prepared without added oil or butter. For example, a boiled egg has about 68 calories and 5 grams of fat, while scrambled eggs can vary depending on added ingredients. Boiling preserves more nutrients compared to frying, making it a healthier option overall.
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.
- USDA FoodData - Boiled egg DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Nutritional composition of eggs and their role in a healthy dietJournal of NutritionPeer-reviewed study analyzing health benefits of eggs, focusing on protein, essential vitamins, and cholesterol.
- Dietary Cholesterol and Cardiovascular Risk: Current Evidence and Implications for Dietary GuidelinesNational Institutes of Health (NIH)Examines cholesterol in eggs in the context of cardiovascular health and updated dietary guidelines.
- Make Every Bite Count with the Dietary GuidelinesDietary Guidelines for Americans (2020-2025)Discusses the recommendation and incorporation of nutrient-dense foods such as eggs into a balanced diet.
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.
