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Boiled egg (2 whole, 1 white) Calories
Boiled egg (2 whole, 1 white)
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (2 whole, 1 white) Nutrition Facts
Selected: 100 g
113
KCAL / 100G
Carbs
1g
· 3%
Protein
13.7g
· 45%
Fat
6.9g
· 52%
Fiber
0g
Boiled egg (2 whole, 1 white) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.3µg · 54% DV
B2
0.38mg · 29% DV
B5
1.3mg · 26% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
190mg · 27% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Boiled egg (2 whole, 1 white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg (2 whole, 1 white) 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 (2 whole, 1 white) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg (2 whole, 1 white) 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 (2 whole, 1 white) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Boiled egg (2 whole, 1 white)
Boiled egg (2 whole, 1 white) — Frequently Asked Questions
How long does a boiled egg keep in the fridge?
Hard-boiled eggs in the shell generally keep for up to 1 week in the refrigerator. If peeled, they should be stored in a sealed container and eaten sooner.
Can boiled eggs be frozen?
Freezing whole boiled eggs is not ideal because the whites can turn rubbery and watery. If needed, the yolks freeze better than the whole egg.
Is the green-grey ring around the yolk harmful?
No, it is usually harmless. It typically forms from overcooking or slow cooling and mainly affects appearance and texture.
Are boiled eggs better before or after a workout?
They can work at either time, depending on the rest of the meal. Before training, pairing them with an easy-to-digest side may feel better; after training, combining them with a carbohydrate source can make the meal more balanced.
Is it okay to eat boiled eggs at night?
Yes, for most people they are fine in the evening. They can be a filling option, though people who get discomfort late at night may prefer to keep the rest of the meal light.
What foods pair well with boiled eggs for a more balanced meal?
Boiled eggs pair well with vegetables, whole grains, fruit, or legumes. Adding a fiber-rich side can make the meal more satisfying and varied.
Are boiled eggs healthier than an omelette?
Not automatically; the main difference is usually the cooking method and what gets added. Boiled eggs are often simpler because they do not require extra oil, while an omelette can be lighter or heavier depending on ingredients.
Is it okay to eat boiled eggs every day?
For many people, moderate daily intake can fit into a balanced diet. The bigger picture matters, including overall eating pattern, medical advice, and any egg allergy.
Who should be careful with boiled eggs?
Anyone with an egg allergy should avoid them. People at higher food-safety risk, such as pregnant women, older adults, young children, and immunocompromised individuals, should make sure the eggs are fully cooked.
How can you reduce the smell and make boiled eggs easier to peel?
Avoid overcooking and cool them promptly after boiling to help limit the sulfur smell. Eggs that are not extremely fresh are often easier to peel than very fresh ones.
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Nutrition data compiled from USDA FoodData Central and scientific sources.