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Boiled egg (lightly salted) Calories
High-quality protein, vitamin B12, selenium, lightly salted
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (lightly salted) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 34%
Fat
10.6g
· 63%
Fiber
0g
Boiled egg (lightly salted) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.3µg · 54% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
190mg · 27% DV
Iodine
24µg · 16% DV
Sodium
340mg · 15% DV
Boiled egg (lightly salted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg (lightly salted) 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 (lightly salted) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg (lightly salted) 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 (lightly salted) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Boiled egg (lightly salted)
Boiled egg (lightly salted) — Frequently Asked Questions
How long does a boiled egg keep in the fridge?
A boiled egg kept in its shell usually lasts about 1 week in the refrigerator. If it has been peeled, store it in a sealed container and use it sooner.
Can boiled eggs be frozen?
Freezing whole boiled eggs is not ideal because the whites can turn rubbery. If needed, the yolks freeze better than the whole egg, but fresh is best for texture.
Is the green ring around the yolk a sign that the egg is bad?
No, it is usually a harmless result of overcooking. It may affect appearance and texture a bit, but it does not by itself mean spoilage.
Is a boiled egg better before or after a workout?
It can work at either time, depending on the rest of the meal and your digestion. Before training, many people pair it with an easy-to-digest carb; after training, it fits well into a balanced meal.
Is it okay to eat boiled eggs at night?
For most people, yes, especially in a moderate portion. If you are sensitive to richer foods late in the evening, the fat content may feel heavy.
Do boiled eggs keep you full?
They often do, thanks to their protein and fat content. How filling they feel also depends on what you eat with them, such as vegetables or whole grains.
What should I eat with boiled eggs for a more balanced meal?
Boiled eggs pair well with vegetables, whole grains, fruit, or yogurt-based sides. This helps round out the meal with more volume and a wider mix of nutrients.
Are brown eggs more nutritious than white eggs?
Usually not. Shell color does not reliably predict nutrition; feed, farming conditions, and freshness matter more.
Can I eat boiled eggs every day?
Many healthy people can include them regularly as part of an overall balanced diet. If you have an egg allergy, a medical reason to limit cholesterol, or specific advice from your clinician, follow that guidance.
Who should be careful with boiled eggs?
People with an egg allergy should avoid them. Some individuals with digestive sensitivity or a medical condition that requires dietary cholesterol management may also need to be more cautious.
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Nutrition data compiled from USDA FoodData Central and scientific sources.