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Boiled eggs (2 whole, 1 white) Calories
Two boiled whole eggs and one boiled egg white; high in protein and low in carbohydrates.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Boiled eggs (2 whole, 1 white) (133 g) has 4 calories. That works out to 3 calories per 100 g. It contains 0.1 g of carbs, 0.3 g of protein, 0.2 g of fat and 0 g of fiber. Its 22.6 µg of Biotin covers 75% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Boiled eggs (2 whole, 1 white) Nutrition Facts
Selected: 1 serving (medium) · 133 g
4
KCAL / 133G
Carbs
0.1g
· 0% DV
Protein
0.3g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 35% · Fat 53%
Boiled eggs (2 whole, 1 white) nutrition facts table · 1 serving (medium) (133 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 4 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 2.93 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 197 mg | 9% |
| Total carbohydrate | 0.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0.3 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Boiled eggs (2 whole, 1 white)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 133 g | 4 kcal |
| 1 ounce (medium) | 28 g | 1 kcal |
| ½ serving (half) | 67 g | 2 kcal |
| 100 g | 100 g | 3 kcal |
| 1 cup (chopped) | 136 g | 4 kcal |
| 1.5 serving (large) | 200 g | 6 kcal |
| 2 serving (double) | 266 g | 8 kcal |
Calculated from 3 calories per 100 g.
Frequently Asked Questions About Boiled eggs (2 whole, 1 white)
How long should you boil eggs when making two whole eggs and one white?
For firm yolks, simmer the eggs for about 9–12 minutes after the water starts boiling. Cool them promptly in cold water; this also helps stop the cooking and makes peeling easier.
Why does the yolk of a boiled egg get a green ring?
The ring forms when eggs are cooked too long or at too high a temperature, and it is generally harmless. Cool the boiled eggs quickly after cooking to reduce the chance of it appearing.
How do you peel boiled eggs without tearing the whites?
Cool the eggs in ice water, then gently crack the shell all over and start peeling from the wider end. Peeling under a thin stream of water can help lift stubborn bits of shell.
How long do boiled eggs last in the fridge?
Keep hard-boiled eggs refrigerated and eat them within one week if they are still in their shells. Refrigerate them within two hours of cooking; peeled eggs are best kept covered and eaten sooner.
Can you freeze boiled eggs made with two whole eggs and one white?
Freezing whole boiled eggs is not recommended because the whites often become tough and watery after thawing. Refrigerate this serving instead and use it within a few days once peeled.
Why do boiled eggs crack while cooking?
Eggs can crack when they bump against one another or the pan, or when they experience a sudden temperature change. Arrange them in one layer, cover with cold water, and bring the water to a gentle boil.
Why add one boiled egg white to two whole boiled eggs?
Adding a white increases the amount of egg protein in the serving without adding another yolk. It is a simple way to make a larger egg portion while keeping the same number of whole eggs.
Can you make two whole boiled eggs and one white ahead for meal prep?
Yes, you can boil the eggs ahead and refrigerate them in their shells for up to one week. Peel them shortly before eating for the best texture, or store peeled eggs in a covered container.
Do boiled eggs need to be kept cold after cooking?
Yes, refrigerate boiled eggs rather than leaving them at room temperature for extended periods. Put them away within two hours of cooking, and discard eggs that have been left out longer.
What can you serve with two whole boiled eggs and one white?
Serve this boiled-egg portion with toast, avocado, or chopped vegetables for a quick breakfast or lunch. You can also slice the eggs over a salad or add them to a sandwich.
Boiled eggs (2 whole, 1 white) Vitamins & Minerals
Vitamins
Biotin
22.61µg · 75% DV
B2
0.65mg · 50% DV
B12
1.14µg · 48% DV
B5
1.46mg · 29% DV
Minerals
Selenium
37µg · 67% DV
Iodine
49µg · 33% DV
Phosphorus
203mg · 29% DV
Zinc
1.3mg · 12% DV
Sodium
197mg · 9% DV
Potassium ⭐
192mg · 6% DV
How to Burn Off Boiled eggs (2 whole, 1 white)
To burn the 4 calories in 1 serving (medium) (133 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled eggs (2 whole, 1 white)?
Boiled eggs (2 whole, 1 white) are eggs cooked in their shells, with the extra white adding a little more protein without needing oil. The yolks give the serving its richness, while the whites have a mild flavour and firm texture.
They’re an easy breakfast or snack in many places, served simply with salt and pepper, or sliced onto toast, salads and sandwiches. This combination is high in protein and low in carbohydrates, so it can work well when you want a filling option without much cooking. Pair it with vegetables, fruit or whole-grain toast for a more rounded meal; skip added butter or mayonnaise for a lighter plate.
How Nutritious Is Boiled eggs (2 whole, 1 white)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled eggs (2 whole, 1 white) 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 eggs (2 whole, 1 white) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled eggs (2 whole, 1 white) 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 eggs (2 whole, 1 white) Fat Profile
SATURATED
2.93g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.86g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.