Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Boiled egg and egg whites Calories
High protein, lower fat than whole eggs alone
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Boiled egg and egg whites (83 g) has 98 calories. That works out to 118 calories per 100 g. It contains 0.9 g of carbs, 12.6 g of protein, 4.6 g of fat and 0 g of fiber. Its 19.9 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boiled egg and egg whites Nutrition Facts
Selected: 1 serving (medium) · 83 g
98
KCAL / 83G
Carbs
0.9g
· 0% DV
Protein
12.6g
· 25% DV
Fat
4.6g
· 6% 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 4% · Protein 53% · Fat 43%
Boiled egg and egg whites nutrition facts table · 1 serving (medium) (83 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 1.41 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 133 mg | 6% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 12.6 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Boiled egg and egg whites?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 83 g | 98 kcal |
| 1 piece (half) | 33 g | 39 kcal |
| 1 piece (whole) | 50 g | 59 kcal |
| 2 piece (whole) | 66 g | 78 kcal |
| 3 piece (whole) | 99 g | 117 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (large) | 116 g | 137 kcal |
| 1 cup (chopped) | 140 g | 165 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Boiled egg and egg whites
How long should you boil a boiled egg and egg whites?
For a firm yolk, simmer the egg for about 9–12 minutes after the water boils; use less time for a softer yolk. The exact timing varies with egg size and whether it started cold or at room temperature.
How do you peel a boiled egg and egg whites easily?
Cool a boiled egg in cold water as soon as it is cooked, then gently crack the shell all over. Start peeling at the wider end, where an air pocket often helps separate the shell; peeling under running water can also help.
How long do boiled egg and egg whites last in the fridge?
Keep hard-boiled eggs refrigerated and use them within about one week. Store peeled eggs in a covered container and use them sooner; discard eggs that have been left at room temperature for an extended period.
Why does a boiled egg and egg whites have a green ring around the yolk?
The green-gray ring forms when an egg is overcooked: sulfur in the white reacts with iron in the yolk. It is usually harmless if the egg was handled and stored safely, though shorter cooking and quick cooling help prevent it.
Can you freeze a boiled egg and egg whites?
Freezing a whole hard-boiled egg is not recommended because the white becomes tough and watery after thawing. You can freeze separated egg whites in a sealed container; thaw them in the refrigerator before using.
Can you eat raw egg whites from a boiled egg and egg whites?
No; the egg whites in a boiled egg should be cooked, not raw. Cooking reduces the risk from harmful bacteria and makes egg protein easier to use. Choose pasteurized eggs for recipes that specifically call for uncooked whites.
What is the difference between a boiled egg and egg whites?
A boiled egg includes both the yolk and the white, while egg whites are the separated white portion. Choosing only the whites leaves out most of the egg's fat and several nutrients found in the yolk.
Why are the whites in a boiled egg and egg whites rubbery?
Egg whites turn rubbery when they are cooked too long or at an overly high temperature. Simmer rather than vigorously boil the egg, and cool it promptly when it reaches the doneness you want.
How can you tell whether a boiled egg and egg whites are cooked without peeling them?
Spin the egg on a flat surface: a cooked egg spins smoothly, while a raw one wobbles because its liquid contents keep moving. This test can help distinguish cooked from raw, but cutting one open is the surest way to check doneness.
Can you reheat a boiled egg and egg whites?
Yes, but reheat a peeled egg gently in hot water rather than microwaving it whole. A whole egg can build up steam and burst, sometimes even after it has been removed from the microwave.
Boiled egg and egg whites Vitamins & Minerals
Vitamins
Biotin
9.13µg · 30% DV
B2
0.35mg · 27% DV
B12
0.51µg · 21% DV
B5
0.79mg · 16% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
158mg · 23% DV
Iodine
23µg · 15% DV
Zinc
0.87mg · 8% DV
Sodium
133mg · 6% DV
Potassium ⭐
141mg · 4% DV
Boiled egg and egg whites Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled egg and egg whites
To burn the 98 calories in 1 serving (medium) (83 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.
What is Boiled egg and egg whites?
Boiled egg and egg whites are a simple way to serve a cooked whole egg with extra whites, rather than a dish tied to one particular region. The yolk is rich and creamy, while the whites are mild and firm. It works for breakfast, or sliced into salads and sandwiches; in many places, it is also an easy option to prepare ahead for meals.
The combination provides substantial protein with less fat than whole eggs alone: it contains 15.2 g of protein per 100 g. Pair it with vegetables or whole-grain toast for a more rounded plate, or use more whites and less yolk if you want a lighter option.
How Nutritious Is Boiled egg and egg whites?
Nutrient density
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.
Is Boiled egg and egg whites 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 and egg whites Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg and egg whites 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 and egg whites Fat Profile
SATURATED
1.41g
MONOUNSATURATED
1.83g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
Compare Boiled egg and egg whites
Foods Similar to Boiled egg and egg whites
Have another question about Boiled egg and egg whites?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.