Cooked eggs

Breakfast

Item Rating: 70/100

1 serving (100 grams) contains 155 calories, 13.0 grams of protein, 11.0 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		369.0
% Daily Value*
Total Fat		26.2 g	33%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		888.1 mg	296%
Sodium		295.2 mg	12%
Total Carbohydrates		2.6 g	0%
	Dietary Fiber	0 g	0%
	Sugars	2.6 g
protein		31.0 g	62%
Vitamin D		195.2 mcg	976%
Calcium		119.0 mg	9%
Iron		2.9 mg	16%
Potassium		300 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

🍞 Low carbs

Source of Calories

Fat: 235 cal (63.7%)

Protein: 124 cal (33.5%)

Carbs: 10 cal (2.8%)

About Cooked eggs

Cooked eggs are a versatile and nutrient-dense food consumed worldwide in various forms such as boiled, scrambled, or poached. Cultivated as a dietary staple for centuries, eggs are common in many cuisines, from European breakfast dishes to Asian soups and Middle Eastern baked goods. A large cooked egg (about 50g) provides approximately 6.3g of protein, 4.8g of fat, and only 78 calories, making it an excellent source of high-quality protein. Eggs are also rich in essential nutrients like vitamin B12, vitamin D, choline, and selenium, along with smaller amounts of iron, zinc, and folate. They are naturally low in carbohydrates and contain bioavailable antioxidants lutein and zeaxanthin, beneficial for eye health.

Health Benefits

• Supports muscle building and repair due to 6.3g of high-quality protein per large egg.
• Promotes cognitive health with choline, an essential nutrient involved in brain function and development.
• Enhances eye health with lutein and zeaxanthin, antioxidants that protect against macular degeneration.
• Boosts bone health and immune function from vitamin D in the yolk.
• Provides selenium, a trace mineral that acts as an antioxidant and plays a role in thyroid health.

Dietary Considerations

Allergens: Contains Eggs

Suitable for: High-protein diets, low-carb diets, gluten-free diets, keto diet

Not suitable for: Vegan diet, egg-allergy sufferers

Selection and Storage

Store cooked eggs in a sealed container in the refrigerator and consume within 3-4 days to maintain freshness and safety.

Common Questions About Cooked eggs Nutrition

Are cooked eggs a good source of protein?

Cooked eggs are an excellent source of high-quality protein. One large cooked egg contains about 6.3 grams of protein, making it ideal for muscle repair and overall health.

Can I include cooked eggs in a keto or low-carb diet?

Yes, cooked eggs are perfect for a keto or low-carb diet because they are naturally low in carbohydrates (less than 1g per egg) and high in healthy fats and protein, which align well with keto dietary goals.

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

Cooked eggs are rich in vitamins like B12, D, and choline, which support brain and bone health. However, they are also relatively high in cholesterol (about 186mg per large egg), so those with cholesterol concerns should eat them in moderation. Current research suggests that, for most people, dietary cholesterol from eggs has minimal impact on blood cholesterol.

How many cooked eggs should I eat per day?

Eating 1–3 cooked eggs per day is considered safe for most healthy individuals. This provides a good nutritional boost, but it's important to balance it with other protein sources and vegetables for a well-rounded diet.

How do cooked eggs compare to raw eggs in terms of nutrition?

Cooked eggs are more digestible than raw eggs, as cooking denatures proteins, making them easier for the body to absorb. Additionally, cooking kills potential bacteria like Salmonella, making cooked eggs a safer choice.

Data Sources & Scientific References