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Boiled egg (with shell) Calories
Protein-rich, vitamin and mineral dense, boiled with shell
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (with shell) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Boiled egg (with shell) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
28µg · 19% DV
Zinc
1mg · 9% DV
Boiled egg (with shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg (with shell) 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 (with shell) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg (with shell) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 (with shell) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
Foods Similar to Boiled egg (with shell)
Boiled egg (with shell) — Frequently Asked Questions
How long does a boiled egg keep in the fridge?
A hard-boiled egg in its shell usually keeps for up to 1 week in the refrigerator. Once peeled, it is best eaten sooner and stored in a covered container.
Can boiled eggs be frozen?
Freezing whole boiled eggs is not usually recommended because the whites can turn rubbery. If needed, the yolks freeze better than the whole egg.
Is the green-gray ring around a boiled yolk harmful?
No, it is usually not harmful. It typically forms from overcooking or slow cooling and mainly affects appearance and slightly the taste.
Why are some boiled eggs hard to peel?
Very fresh eggs tend to be harder to peel after boiling. Cooling them quickly and using eggs that are a few days old often helps.
Are boiled eggs better before or after a workout?
They can work at either time depending on the rest of your meal. After training, pairing them with a carbohydrate source can make the meal more balanced.
Is it okay to eat boiled eggs at night?
Yes, for most people they are fine in the evening. If heavy foods bother your digestion late at night, keep the meal simple and moderate.
Are boiled eggs healthier than raw eggs?
In general, yes. Boiling improves food safety and can make egg protein easier for the body to use compared with raw egg.
What foods pair well with boiled eggs?
Boiled eggs pair well with vegetables, whole-grain bread, potatoes, or fruit. This helps round out the meal with fiber, volume, and carbohydrates.
Is it okay to eat boiled eggs every day?
For many healthy adults, moderate daily intake can fit into a balanced diet. People with an egg allergy or those following medical advice about cholesterol should follow their clinician’s guidance.
Who should be careful with boiled eggs?
People with an egg allergy should avoid them completely. Anyone with specific medical advice about fat, cholesterol, or digestive tolerance should consider their individual plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.