Hard boiled eggs

Protein

Item Rating: 70/100

1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.7 grams of fat, and 0.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 201 cal (63.4%)

Protein: 104 cal (33.0%)

Carbs: 11 cal (3.6%)

About Hard boiled eggs

Hard-boiled eggs are a globally enjoyed preparation of eggs that involve boiling them until both the white and yolk solidify. Originating from domesticated bird eggs (chicken being the most common), they are a staple in various cuisines, including American, European, and Asian diets. Hard-boiled eggs are rich in protein, essential amino acids, and contain key nutrients such as vitamins A, D, B12, riboflavin, selenium, and zinc. The average large egg contains about 77 calories, 6 grams of high-quality protein, and 5 grams of healthy fats, making it a nutrient-dense food. They are widely used in salads, sandwiches, or as a portable snack due to their convenience and satiating properties.

Health Benefits

• Supports muscle repair and growth thanks to 6 grams of high-quality protein per egg.
• Promotes eye health due to lutein and zeaxanthin, antioxidants found in egg yolks.
• Strengthens bones and immune function with vitamin D (5% of the daily value per egg).
• Supports nervous system health with choline, which is critical for brain function.
• Aids in red blood cell production due to vitamin B12 and iron content.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-carb diets, keto diets, high-protein diets

Not suitable for: Vegan diets, egg allergies

Selection and Storage

Store hard-boiled eggs in their shells in the refrigerator at or below 40°F (4°C) and consume within 1 week. For best quality, peel just before serving.

Common Questions About Hard boiled eggs Nutrition

Are hard boiled eggs high in protein?

Yes, hard boiled eggs are an excellent source of protein. One large hard boiled egg contains about 6 grams of high-quality protein, making it ideal for muscle repair and growth.

Can I eat hard boiled eggs on a keto diet?

Absolutely, hard boiled eggs are keto-friendly. They contain less than 1 gram of carbohydrates, making them perfect for low-carb diets like keto.

What are the health benefits of hard boiled eggs?

Hard boiled eggs are nutrient-dense, providing key vitamins such as B12, vitamin D, and choline, which support brain health and metabolism. However, they contain cholesterol, so people with specific health concerns should consult their doctor.

How many hard boiled eggs should I eat per serving?

A typical serving size is 1-2 eggs, providing around 70-140 calories and 6-12 grams of protein. Portion size can vary based on dietary needs and fitness goals.

Are hard boiled eggs healthier than fried eggs?

Hard boiled eggs are generally considered healthier because they are cooked without added fats or oils. Fried eggs, depending on the cooking method, may contain extra calories and fat from butter or oil.

Data Sources & Scientific References

1. Vitamin B12 Fact Sheet for Health Professionals

   NIH Office of Dietary Supplements

   Explains the role of vitamin B12, a key nutrient in eggs, in health and food sources.

   View source →