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Boiled egg (small) Calories
High-quality protein, source of B12, vitamin D, iron, and selenium
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (small) Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 33%
Fat
11g
· 64%
Fiber
0g
Boiled egg (small) 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
47µg · 31% DV
Phosphorus
140mg · 20% DV
Zinc
1mg · 9% DV
Boiled egg (small) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg (small) 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 (small) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg (small) 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 (small) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Boiled egg (small)
Boiled egg (small) — Frequently Asked Questions
How can you peel a small boiled egg more easily?
Cool the egg promptly in ice-cold water, then crack it at the wider end. Peeling under running water can help loosen the membrane from the shell.
How long do boiled eggs keep in the refrigerator?
Hard-boiled eggs in their shells generally keep for up to one week in the refrigerator. Keep peeled eggs in a covered container and use them sooner.
Can boiled eggs be frozen?
Freezing is not ideal for whole boiled eggs because the white can become watery and rubbery after thawing. Refrigeration is usually the better storage method.
Is a boiled egg better before or after a workout?
It can fit well into a post-workout meal that includes protein. Right before exercise, its fat content may feel heavy for some people, so timing should match your digestion and training routine.
Is it okay to eat a boiled egg at night?
For most people, eating a boiled egg in the evening is fine; overall eating habits matter more than the clock. If you get reflux or indigestion, avoid eating a large meal immediately before lying down.
Do boiled eggs automatically raise cholesterol?
No. The effect of dietary cholesterol on blood cholesterol varies between individuals, and the overall dietary pattern matters greatly. People with diabetes, cardiovascular disease, or high cholesterol should discuss their usual intake with a healthcare professional.
Why does the yolk of a boiled egg sometimes turn greenish-grey?
This happens when the egg is overcooked: iron in the yolk reacts with sulfur compounds in the white. It is usually harmless, and shorter cooking followed by rapid cooling can reduce it.
What should you eat with a boiled egg for a balanced meal?
Pair it with vegetables, salad, whole-grain bread, or yogurt for a more satisfying meal. Adding foods such as peppers, tomatoes, or leafy greens also brings more variety to the plate.
Is a boiled egg healthier than scrambled egg?
A boiled egg is a simple option because it needs no added cooking fat. Scrambled eggs can also be nutritious, but the final dish depends on how much butter, oil, cheese, or other ingredients are added.
Who should be careful with boiled eggs?
Anyone with an egg allergy should avoid them. People with swallowing difficulties may need a softer preparation, while those following a medically prescribed diet should seek individualized advice from a clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.