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Boiled egg (1 whole, 1 yolk removed) Calories
High protein, reduced fat and cholesterol
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (1 whole, 1 yolk removed) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
1.1g
· 4%
Protein
13.2g
· 44%
Fat
6.9g
· 52%
Fiber
0g
Boiled egg (1 whole, 1 yolk removed) Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
0.8µg · 33% DV
B2
0.38mg · 29% DV
B5
1.1mg · 22% DV
Minerals
Selenium
21µg · 38% DV
Iodine
30µg · 20% DV
Phosphorus
140mg · 20% DV
Zinc
1mg · 9% DV
Boiled egg (1 whole, 1 yolk removed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg (1 whole, 1 yolk removed) 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 (1 whole, 1 yolk removed) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg (1 whole, 1 yolk removed) 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 (1 whole, 1 yolk removed) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.6g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
Foods Similar to Boiled egg (1 whole, 1 yolk removed)
Boiled egg (1 whole, 1 yolk removed) — Frequently Asked Questions
What changes when one yolk is removed from a boiled egg?
Removing the yolk lowers the fat and cholesterol content while keeping the egg a strong protein source. It also reduces nutrients concentrated in the yolk, such as choline and fat-soluble vitamins.
Is this boiled egg better before or after a workout?
It usually fits better after training as a convenient protein-focused snack or meal component. Before exercise, pairing it with a carbohydrate source like fruit or toast is often more useful for energy.
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 should be stored in a sealed container and eaten sooner.
Can boiled eggs be frozen?
Freezing whole boiled eggs is usually not recommended because the whites can turn rubbery after thawing. If needed, chopped or mashed egg is more practical for short-term freezing.
Does the grey-green ring around the yolk mean the egg is bad?
No, that ring is usually a sign of overcooking, not spoilage. It may affect appearance and texture slightly, but it does not automatically mean the egg is unsafe.
Why are some boiled eggs hard to peel?
Very fresh eggs tend to be harder to peel after boiling. Cooling them quickly and peeling under running water can help loosen the shell.
What should I eat with a boiled egg to make it a more balanced meal?
Adding vegetables can improve volume and satiety, while a carbohydrate source like whole-grain bread, oats, or potatoes makes the meal more balanced. The best pairing depends on whether you want more fullness, energy, or recovery support.
Is it okay to eat boiled eggs every day?
For many healthy people, moderate daily egg intake can fit into a balanced diet. People with egg allergy or those given specific medical advice about cholesterol or overall diet should follow their clinician's guidance.
Is a boiled egg a good late-night snack?
Yes, it can be a simple, protein-rich option that feels lighter than many fried foods. If you need more staying power, pair it with vegetables or another light side instead of eating it alone.
Are boiled eggs safer than raw eggs?
Yes, properly cooked eggs generally carry a lower risk of foodborne illness than raw eggs. That matters especially for pregnant people, young children, older adults, and anyone with a weakened immune system.
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Nutrition data compiled from USDA FoodData Central and scientific sources.