Boiled whole eggs

Breakfast

Item Rating: 70/100

1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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		4.3 mg	23%
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

🥓 Keto friendly

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 206 cal (63.9%)

Protein: 104 cal (32.5%)

Carbs: 11 cal (3.6%)

About Boiled whole eggs

Boiled whole eggs are cooked eggs where the white and yolk have been fully solidified by boiling in water. Originating as a staple food across many cultures, eggs have been an integral part of global cuisines for centuries, from Western breakfast dishes to Asian soups and salads. Eggs are nutrient-dense, providing approximately 68 calories per large egg while being rich in high-quality protein (about 6 grams per egg). They are also a good source of essential vitamins like B12, riboflavin (B2), and fat-soluble vitamins A and D, along with minerals such as phosphorus and selenium. The yolk contains healthy fats, including omega-3 fatty acids in eggs from pasture-raised or omega-3-enriched chickens.

Health Benefits

• High protein content (6 grams per large egg) supports muscle growth and repair.
• Rich source of vitamin B12 (0.6 mcg per egg) aids in red blood cell formation and neurological function.
• Contains selenium (15.4 mcg per egg), which acts as an antioxidant to protect cells from damage.
• Provides choline (147 mg per egg), essential for brain health and nerve function.
• Vitamin D (1 mcg per egg) supports healthy bones and immune system regulation.

Dietary Considerations

Allergens: Contains eggs

Suitable for: High-protein diets, low-carb diets, ketogenic diets

Not suitable for: Vegan diets, individuals with egg allergies or sensitivities

Selection and Storage

Store boiled eggs in the refrigerator, unpeeled, in a covered container for up to one week. Avoid leaving boiled eggs at room temperature for more than 2 hours to prevent bacterial growth.

Common Questions About Boiled whole eggs Nutrition

Are boiled whole eggs high in protein?

Yes, boiled whole eggs are an excellent source of protein. A large boiled egg contains about 6-7 grams of high-quality, complete protein, which is essential for muscle repair and growth.

Can I eat boiled whole eggs on a keto diet?

Yes, boiled whole eggs are compatible with a keto diet. They are low in carbohydrates, with less than 1 gram of carbs per egg, and are high in healthy fats and protein, making them an ideal food for keto meal plans.

What are the health benefits and concerns of eating boiled eggs?

Boiled eggs are rich in nutrients like choline (important for brain health), vitamin D, and B vitamins. However, they do contain cholesterol, with about 186 mg per large egg, so individuals with specific dietary restrictions or health concerns may need to monitor their intake.

How many boiled eggs should I eat in one serving?

The recommended portion size varies, but eating 1-3 boiled eggs per day is generally considered healthy for most people. This provides a good balance of protein and micronutrients without exceeding daily cholesterol limits.

How do boiled eggs compare to other preparations like scrambled or fried eggs?

Boiled eggs are lower in calories and fat compared to scrambled or fried eggs, which often require oil or butter. A boiled egg has about 68 calories, while fried or scrambled eggs can have 90-120 calories depending on added fats.

Data Sources & Scientific References