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 |
323.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.9 g | 29% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 295.2 mg | 12% | |
| Total Carbohydrates | 2.9 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.9 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 209.5 mcg | 1047% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 285.7 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 Boiled white eggs
Boiled white eggs are a popular and nutrient-rich food consumed worldwide. Typically derived from chicken eggs, they are a staple in a variety of cuisines due to their simplicity, versatility, and balanced nutritional profile. A single large boiled egg (approximately 50 grams) contains about 68 calories, 6 grams of high-quality protein, and 5 grams of fat, along with essential vitamins such as B12, B2 (riboflavin), and fat-soluble vitamin D. Eggs are also a good source of minerals like selenium, phosphorus, and iron. As a complete protein source, they provide all nine essential amino acids necessary for human health. Boiled eggs are commonly included in diets for breakfast and snacks or incorporated into salads, sandwiches, and other dishes.
Health Benefits
- Rich in high-quality protein, which supports muscle repair and growth, with approximately 6 grams per large egg.
- An excellent source of vitamin B12, crucial for red blood cell formation and nervous system health.
- Offers vitamin D, vital for bone health and immune support, with one boiled egg providing around 10% of the daily recommended intake.
- Contains choline, which supports brain development and liver function, with around 147 mg per large egg.
- Rich in selenium, an antioxidant micronutrient that contributes to protecting cells from damage.
Dietary Considerations
Selection and Storage
Store boiled eggs in the refrigerator at 4°C (40°F) or below and consume within 7 days. Keep them in their shells for improved freshness and avoid storing near strong-smelling foods.
Common Questions About Boiled white eggs Nutrition
Are boiled white eggs high in protein?
Yes, boiled white eggs are an excellent source of protein. A single large boiled egg contains about 6 grams of high-quality protein, which is important for muscle repair and growth. They are particularly valued for providing all nine essential amino acids your body needs.
Can I eat boiled white eggs on a keto diet?
Yes, boiled white eggs are perfectly suitable for a keto diet. They are low in carbohydrates, with less than 1 gram of carbs per egg, and high in healthy fats and protein, making them an excellent choice for staying in ketosis.
What are the health benefits or concerns of eating boiled white eggs?
Boiled white eggs are rich in essential nutrients, including vitamin B12, vitamin D, selenium, and choline, which support brain health, bone health, and metabolism. However, people with egg allergies or concerns about cholesterol may need to moderate their intake, as a single egg contains about 186 mg of cholesterol, mostly in the yolk.
How many boiled white eggs should I eat per day?
Most healthy people can safely eat 1-3 boiled eggs per day as part of a balanced diet. It’s best to pair eggs with fruits, vegetables, and whole grains to ensure you're meeting all your nutrient needs.
How do boiled white eggs compare to scrambled eggs nutritionally?
Boiled white eggs are usually lower in calories and fat compared to scrambled eggs, especially if scrambled with butter or oil. One boiled egg has about 68 calories, while scrambled eggs can vary depending on the preparation but typically contain more added fats.
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.
