1 serving (50 grams) contains 72 calories, 6.2 grams of protein, 5.0 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
193.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.4 g | 17% | |
| Saturated Fat | 4.3 g | 21% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 554.9 mg | 184% | |
| Sodium | 174.2 mg | 7% | |
| Total Carbohydrates | 1.3 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.3 g | ||
| protein | 16.7 g | 33% | |
| Vitamin D | 135 mcg | 675% | |
| Calcium | 64.8 mg | 4% | |
| Iron | 2.3 mg | 12% | |
| Potassium | 178.2 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 eggs
Boiled eggs are a simple and nutritious food prepared by cooking eggs, typically from chickens, in their shells in boiling water. Common across global cuisines, they are versatile and can be eaten on their own, sliced in salads, or used as a protein-rich snack. One large boiled egg (50g) contains about 68 calories, 5.5 grams of protein, 4.8 grams of total fat, and is rich in vitamins such as B12, B6, and minerals like selenium and phosphorus. They also provide choline, essential for brain health, and are low in carbohydrates, making them a staple in various healthy diets. The balance of macronutrients in boiled eggs makes them a nutrient-dense food choice for a diverse range of dietary needs.
Health Benefits
- High-quality protein aids in muscle repair and growth, with about 5.5 grams of protein per egg.
- Rich in choline, essential for brain development and nerve function, with 147 mg per large egg.
- A good source of selenium, providing 22% of the daily value, which supports immune health.
- Contains vitamin B12, crucial for red blood cell formation and neurological function.
- Includes healthy fats, which help with the absorption of fat-soluble vitamins like A and D.
Dietary Considerations
Selection and Storage
Store boiled eggs in the refrigerator at 40°F (4°C) or below and consume them within one week. Leave the shell intact until ready to eat to preserve freshness and prevent contamination.
Common Questions About Boiled eggs Nutrition
Are boiled eggs high in protein?
Yes, boiled eggs are an excellent source of protein. A large boiled egg contains about 6 grams of high-quality protein, which is important for muscle repair, immune function, and overall satiety.
Can I eat boiled eggs on a keto diet?
Yes, boiled eggs are suitable for a keto diet as they are low in carbs (less than 1 gram per large egg) and high in healthy fats and protein. They are an excellent choice to help maintain ketosis.
What are the health benefits and concerns of eating boiled eggs?
Boiled eggs are rich in nutrients like Vitamin D, B12, and selenium, which support bone health, red blood cell production, and immune function. However, they are also high in cholesterol (approximately 186 mg per large egg), so individuals with specific dietary restrictions for cholesterol should consult a healthcare provider.
How many boiled eggs should I eat in a day?
For most people, 1-2 boiled eggs per day are considered a healthy and balanced portion, providing nutrients without excessive calories (approximately 68 calories per large egg). However, dietary needs vary by individual, so it's best to tailor portions to your nutritional goals.
How do boiled eggs compare to scrambled eggs in terms of health?
Boiled eggs are typically healthier than scrambled eggs as they are prepared without added fats or oils. Scrambled eggs often include butter, cream, or oil, which can increase calorie and fat content, while boiled eggs retain their full nutritional profile without extra ingredients.
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 eggs DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans 2020-2025: Protein FoodsU.S. Department of Agriculture and Department of Health and Human ServicesIncludes guidelines for consuming eggs as a nutrient-dense protein source in a healthy diet.
- Nutritional importance of eggs: Quality protein and micronutrientsAmerican Journal of Clinical NutritionDiscusses the health benefits of eggs as a source of high-quality protein and essential nutrients.
- Eggs and cardiovascular health: Emerging researchHarvard T.H. Chan School of Public HealthExplores the relationship between egg consumption and cardiovascular health outcomes based on recent studies.
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.
