1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.7 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
323.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.4 g | 28% | |
| 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 Hard boiled egg
A hard-boiled egg is a simple yet highly nutritious food prepared by boiling an egg until its yolk and white solidify. Originating from various global cuisines, hard-boiled eggs are a staple in dishes ranging from salads to snacks. Packed with essential nutrients, a large hard-boiled egg typically contains around 78 calories and provides approximately 6 grams of high-quality protein. It is rich in vitamins such as B12, riboflavin (B2), and vitamin D, along with minerals like selenium and phosphorus. Additionally, hard-boiled eggs contain healthy fats, including omega-3 fatty acids, depending on the diet of the hens that laid them. Their compact size and long shelf life make them a versatile and accessible source of nutrition across many dietary patterns worldwide.
Health Benefits
- Supports muscle repair and growth due to high protein content (~6g per egg).
- Enhances cognitive function with choline (~147mg per egg), beneficial for brain health.
- Boosts bone health with vitamin D (~44 IU per egg), which aids calcium absorption.
- Strengthens immune function thanks to selenium (~15mcg per egg), a powerful antioxidant.
- Promotes red blood cell formation with vitamin B12 (~0.56mcg per egg).
Dietary Considerations
Selection and Storage
Hard-boiled eggs should be stored in the refrigerator within two hours of cooking, in their shell, for up to one week. Peel them just before eating for maximum freshness.
Common Questions About Hard boiled egg Nutrition
Is a hard-boiled egg high in protein?
Yes, a single hard-boiled egg contains about 6 grams of high-quality protein, making it an excellent protein source. It also contains all nine essential amino acids, which are crucial for muscle repair and overall health.
Can I eat a hard-boiled egg on a keto diet?
Absolutely! A hard-boiled egg has less than 1 gram of carbohydrates and about 5 grams of healthy fats, making it a perfect fit for a keto diet. Its low-carb, high-fat profile supports ketosis effectively.
What are the health benefits and concerns of eating hard-boiled eggs?
Hard-boiled eggs are rich in nutrients like vitamin D, B12, choline, and selenium, which are beneficial for brain health, immunity, and energy production. However, they do contain dietary cholesterol (about 186 mg per egg), so individuals with cholesterol concerns should monitor their consumption and consult a healthcare provider.
How many hard-boiled eggs should I eat in a day?
For most people, 1-3 hard-boiled eggs per day can be a healthy addition to a balanced diet, providing essential nutrients without exceeding calorie or cholesterol intake. Always consider your dietary needs and existing health conditions.
How do hard-boiled eggs compare to scrambled eggs in terms of nutrition?
Hard-boiled eggs are slightly lower in calories because they are cooked without any added fat or oil, whereas scrambled eggs often require butter or oil. Both types provide similar nutrients, but the preparation method can affect the fat and calorie content.
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.
- Vitamin D: Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsExplains the role of vitamin D, a key nutrient found in eggs, and its importance for health.
- Eggs, cardiovascular disease and other health outcomes: A systematic reviewAmerican Journal of Clinical NutritionExamines scientific research on the health effects of consuming eggs, including impacts on cardiovascular disease risk.
- Dietary Guidelines for Americans, 2020-2025: Nutrient-Dense FoodsU.S. Department of Agriculture (USDA) & U.S. Health and Human Services (HHS)Discusses nutrient-dense foods like eggs and their role in a healthy dietary pattern.
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.
