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Boiled egg (one yolk) Calories
High protein, healthy fats, B vitamins, iron and choline source
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (one yolk) Nutrition Facts
Selected: 100 g
151
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.5g
· 33%
Fat
10.7g
· 64%
Fiber
0g
Boiled egg (one yolk) 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
Phosphorus
172mg · 25% DV
Iodine
35µg · 23% DV
Zinc
1mg · 9% DV
Boiled egg (one yolk) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg (one yolk) 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 (one yolk) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg (one yolk) 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 (one yolk) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Boiled egg (one yolk)
Boiled egg (one yolk) — Frequently Asked Questions
Why does a boiled egg yolk sometimes turn greenish-gray?
That usually happens from overcooking, when sulfur in the white reacts with iron in the yolk. It is not usually a safety issue, but the texture can become drier and the flavor less pleasant.
How long does a boiled egg keep in the fridge?
A hard-boiled egg in its shell generally keeps for up to 1 week in the refrigerator. Once peeled, it dries out faster, so store it covered and eat it sooner.
Can boiled eggs be frozen?
Freezing whole boiled eggs is not ideal because the whites can turn rubbery. If needed, freezing the yolks separately works better.
Is a boiled egg better before or after a workout?
After training, it can be a practical protein food. Before exercise, it may feel a bit heavy for some people, especially on its own, so pairing it with an easy-to-digest carb often works better.
Is it okay to eat boiled eggs at night?
Yes, for most people they are fine in the evening. If you notice they feel heavy late at night, keep the portion modest and avoid pairing them with a very rich meal.
What should you eat with a boiled egg for a more balanced meal?
Vegetables, fruit, or whole grains pair well with boiled eggs. These foods add fiber and volume, making the meal more balanced and often more filling.
Is a boiled egg healthier than an omelet?
It depends on how the omelet is made. Boiled eggs do not need added fat, while omelets can become heavier if cooked with lots of oil, cheese, or processed meat.
Is eating boiled eggs every day a problem?
For many healthy adults, moderate daily intake can fit into a balanced diet. People with specific cholesterol concerns or medical advice to limit eggs should follow individualized guidance.
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 egg is fully cooked.
How can you tell if a boiled egg has gone bad?
A bad smell, slimy surface, or unusual discoloration are warning signs. If the shell was cracked for a long time or the egg sat out at room temperature too long, it is safer not to eat it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.