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Boiled Egg (Light) Calories
Protein source, low fat, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Boiled Egg (Light) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 37%
Fat
9.5g
· 60%
Fiber
0g
Boiled Egg (Light) 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
35µg · 23% DV
Phosphorus
140mg · 20% DV
Zinc
1mg · 9% DV
Boiled Egg (Light) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled Egg (Light) 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 (Light) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled Egg (Light) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled Egg (Light) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Boiled Egg (Light)
Boiled Egg (Light) — Frequently Asked Questions
How can I make boiled eggs easier to peel?
Lower eggs gently into already-boiling water, then transfer them to an ice bath after cooking. Very fresh eggs are often harder to peel than eggs that have been stored for a few days.
How long do boiled eggs keep in the refrigerator?
Hard-boiled eggs kept in their shells can usually be refrigerated for up to one week. Store peeled eggs in a sealed container and use them sooner for best quality.
Can hard-boiled eggs be frozen?
Freezing whole hard-boiled eggs is not recommended because the whites can become rubbery and watery after thawing. Cooked yolks can be frozen if needed.
Are boiled eggs better before or after a workout?
They can be part of a protein-containing meal after training. Right before exercise, their fat content may feel slow to digest for some people, so it is often more comfortable to eat them earlier.
What foods pair well with boiled eggs?
Boiled eggs work well with whole-grain bread, vegetables, yogurt, or a salad for a balanced meal. Tomatoes, peppers, and lemon-dressed greens add freshness and vitamin C-rich produce.
Do boiled eggs automatically raise cholesterol?
No. Dietary cholesterol affects blood cholesterol differently from person to person, and the overall diet—especially saturated fat intake—often matters more. People with cardiovascular disease or a specific lipid disorder should seek individualized advice from a healthcare professional.
Is overboiling an egg harmful?
Overcooking may create a greenish-gray ring around the yolk. It is a natural reaction between sulfur and iron and is generally not a safety concern when the egg has been stored properly, though the texture can become dry.
Why do boiled eggs sometimes smell sulfurous?
Eggs naturally contain sulfur compounds that become more noticeable with prolonged cooking. Avoiding overcooking and cooling the eggs promptly can help reduce the smell.
Who should be cautious with boiled eggs?
Anyone with an egg allergy should avoid them. People on medically prescribed protein or phosphorus restrictions for kidney disease, or those following a clinician-directed cholesterol plan, should discuss their intake with a qualified professional.
Can I eat boiled eggs at night?
Yes, boiled eggs can fit into an evening snack or meal and are not inherently too heavy. If you experience reflux or indigestion, keep the portion modest and avoid eating immediately before lying down.
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Nutrition data compiled from USDA FoodData Central and scientific sources.