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Boiled egg white and egg Calories
High-quality protein with choline and B12
CALORIES
GI
POTASSIUM
FIBER
Boiled egg white and egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
12.6g
· 36%
Fat
9.5g
· 62%
Fiber
0g
Boiled egg white and egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30.7µg · 56% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Boiled egg white and egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg white and egg 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 white and egg Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg white and egg 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 white and egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Foods Similar to Boiled egg white and egg
Boiled egg white and egg — Frequently Asked Questions
How long do hard-boiled eggs keep in the fridge?
Hard-boiled eggs in their shells generally keep for up to 7 days when refrigerated. Peeled eggs should be kept in a covered container and eaten sooner for best quality.
Can hard-boiled eggs be frozen?
Freezing whole hard-boiled eggs is not recommended because the whites become rubbery and watery after thawing. Cooked yolks can be frozen for use in some recipes, but refrigeration is usually the better option.
How long should eggs be boiled?
The cooking time depends on whether you want a soft, jammy, or fully set yolk. Overcooking can create a greenish-gray ring around the yolk; it is harmless but can affect texture and appearance.
Why does a hard-boiled egg yolk turn green or gray?
The discoloration comes from a reaction between sulfur in the white and iron in the yolk, usually after overcooking or slow cooling. It does not mean the egg has spoiled, and cooling eggs promptly in cold water can help prevent it.
What is the easiest way to peel a hard-boiled egg?
Transfer the cooked eggs to ice water or very cold water soon after boiling to help loosen the shell. Gently cracking and peeling the egg under water may also help remove the membrane cleanly.
Are hard-boiled eggs better before or after a workout?
Hard-boiled eggs are a convenient post-workout option because they contribute protein to the day’s intake. Before training, they may feel filling for some people, so pairing them with an easy-to-digest carbohydrate such as fruit, bread, or potatoes can be more suitable.
Is it bad to eat hard-boiled eggs at night?
Eating hard-boiled eggs at night is not inherently harmful for most healthy people. Those prone to reflux or indigestion may be more comfortable with a smaller portion and avoiding food immediately before bed.
What goes well with hard-boiled eggs?
Hard-boiled eggs pair well with vegetables, whole-grain toast, yogurt, avocado, or a salad dressed with olive oil. Adding foods rich in vitamin C, such as peppers, tomatoes, or citrus, can support absorption of the iron in the meal.
Is it better to eat egg whites only or the whole egg?
Egg whites mainly provide protein, while the yolk supplies fat-soluble vitamins, choline, and other nutrients. Unless there is a medical reason to limit yolks, eating the whole egg offers a broader nutrient profile.
Can people with high cholesterol eat hard-boiled eggs?
People with elevated LDL cholesterol, diabetes, or cardiovascular disease should discuss their usual egg intake with a clinician or dietitian. Overall dietary pattern—especially saturated fat intake and fiber intake—matters more than any single food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.