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Boiled egg (fat-free) Calories
High protein, low fat, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (fat-free) Nutrition Facts
Selected: 100 g
68
KCAL / 100G
Carbs
1.1g
· 7%
Protein
13.3g
· 90%
Fat
0.2g
· 3%
Fiber
0g
Boiled egg (fat-free) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1mg · 20% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
180mg · 26% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Boiled egg (fat-free) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg (fat-free) 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 (fat-free) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg (fat-free) 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
— Not suitable
Low FODMAP
— Not suitable
Boiled egg (fat-free) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Boiled egg (fat-free)
Boiled egg (fat-free) — Frequently Asked Questions
How do you cook fat-free boiled egg so it doesn’t turn rubbery?
Overcooking is the main reason egg whites become tough. A gentle boil followed by cooling in cold water helps keep the texture more tender.
How long does a fat-free boiled egg keep in the fridge?
It usually keeps better in its shell than peeled. Once peeled, it dries out faster and can pick up odors, so store it in a sealed container.
Can fat-free boiled egg be frozen?
Freezing is not ideal because cooked egg white often turns tough and watery after thawing. Fresh preparation usually gives better texture and taste.
Is a fat-free boiled egg better before or after a workout?
It can work at either time depending on the meal. After training, it is often more useful when paired with a carbohydrate source rather than eaten alone.
Is it okay to eat fat-free boiled egg at night?
For most people, yes—it is generally a light protein option. If you are sensitive to eggs or eat a large amount late at night, it may feel less comfortable.
What foods pair well with fat-free boiled egg?
Vegetables make it more filling and practical as a meal or snack. Pairing it with foods like whole grains, fruit, or potatoes can create a more balanced plate, especially for active people.
Does removing the yolk keep all the protein?
No. Egg white is rich in protein, but the yolk also contains protein along with many vitamins and minerals, so removing it reduces more than just fat.
Does fat-free boiled egg help with fullness?
It can, because protein often supports satiety. Still, on its own it may feel too small for some people, so adding produce or another side can make it more satisfying.
Who should be careful with fat-free boiled egg?
Anyone with an egg allergy should avoid it. People who rely heavily on egg whites alone should also remember that removing the yolk means losing part of the food’s natural nutrient mix.
Is fat-free boiled egg a better choice than egg whites cooked in a pan?
Boiling is a simple minimally processed method that does not need added oil. Pan-cooked egg whites can be just as practical, but oils, butter, or sauces can change the overall nutrition quickly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.