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Boiled Egg Calories
High-quality protein, source of vitamin B12 and choline
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Boiled Egg (50 g) has 78 calories. That works out to 155 calories per 100 g. It contains 0.6 g of carbs, 6.5 g of protein, 5.5 g of fat and 0 g of fiber. Its 10 µg of Biotin covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Boiled Egg?
A boiled egg is cooked in its shell in water, until the white and yolk reach the texture you like. It is a familiar breakfast food in many places, and an easy addition to packed lunches, salads and sandwiches. A shorter cook leaves the yolk soft; cooked through, it is firm and simple to slice or carry.
Enjoy it with a little salt and pepper, toast, or fresh vegetables. It provides high-quality protein, along with vitamin B12 and choline, while containing very little carbohydrate. For a lighter meal, pair it with greens or whole-grain toast rather than a rich, mayonnaise-based dressing.
Boiled Egg Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 0% DV
Protein
13g
· 26% DV
Fat
11g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 33% · Fat 64%
Boiled Egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
140mg · 20% DV
Zinc
1mg · 9% DV
How Nutritious Is Boiled Egg?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Boiled Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Egg
To burn the 155 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Boiled Egg Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled Egg Contain Allergens?
Contains these allergens:
Which Diets Is Boiled Egg Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled Egg Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Compare Boiled Egg
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Frequently Asked Questions About Boiled Egg
How long should you boil a Boiled Egg?
For a Boiled Egg with a soft yolk, cook it for about 6–7 minutes; for a firm yolk, allow roughly 9–12 minutes. Start timing once the water reaches a boil, and adjust slightly for egg size.
How do you peel a Boiled Egg easily?
Cool a Boiled Egg in ice water or under cold running water as soon as it is cooked. Crack the shell all over, then peel from the wider end; peeling it under water can help loosen stubborn bits.
How long does a Boiled Egg last in the fridge?
A Boiled Egg kept in its shell can last about one week in the refrigerator. Refrigerate it promptly after cooking and store peeled eggs in a covered container so they do not dry out or pick up odors.
Why does a Boiled Egg have a green ring around the yolk?
The green-gray ring around a Boiled Egg yolk forms when the egg is cooked too long or at too high a temperature. It is a harmless reaction between sulfur compounds in the white and iron in the yolk, though the texture may be tougher.
Can you reheat a Boiled Egg?
Yes, reheat a peeled Boiled Egg gently by placing it in hot water for a few minutes. Do not microwave it whole, even after peeling; steam can build up inside and make it burst.
Can you freeze a Boiled Egg?
You can freeze the yolks of a Boiled Egg, but freezing the whole egg is not recommended. The white turns watery and rubbery after thawing, so use frozen yolks crumbled into a dish rather than expecting the original texture.
How can you tell if a Boiled Egg has gone bad?
A Boiled Egg that smells unpleasant or has a slimy, unusual surface should be discarded. Do not taste it to check. If you are unsure how long it sat unrefrigerated, the safer choice is to throw it away.
Why does a Boiled Egg crack while cooking?
A Boiled Egg may crack when a cold egg hits vigorously boiling water or knocks against the pan. Lower eggs gently into the water, keep them in a single layer, and bring the water to a steady—not violent—boil.
How do you make jammy-yolk Boiled Eggs?
For a jammy-yolk Boiled Egg, cook the egg for around 7–8 minutes, then transfer it straight to ice water to stop the cooking. The yolk should be set at the edges and soft in the center.
Are Boiled Eggs a good breakfast before a workout?
Yes, a Boiled Egg can be part of a pre-workout breakfast because it provides protein, but it is not a quick source of energy by itself. Pair it with a carbohydrate such as toast or fruit if you need fuel for exercise.
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Nutrition data compiled from USDA FoodData Central and scientific sources.