1 serving (medium) of Boiled Eggs and Egg White (83 g) has 95 calories. That works out to 114 calories per 100 g. It contains 0.7 g of carbs, 11 g of protein, 5.3 g of fat and 0 g of fiber. Its 12.5 µg of Biotin covers 42% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Boiled Eggs and Egg White Nutrition Facts

Selected: 100 g

114

KCAL / 100G

Carbs

0.8g

· 0% DV

Protein

13.3g

· 27% DV

Fat

6.4g

· 8% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 47% · Fat 50%

Boiled Eggs and Egg White Vitamins & Minerals

Vitamins

Biotin

15µg · 50% DV

B12

0.94µg · 39% DV

0.35mg · 27% DV

1.25mg · 25% DV

Minerals

Selenium

25µg · 45% DV

Phosphorus

185mg · 26% DV

Iodine

31µg · 21% DV

Zinc

1mg · 9% DV

How Nutritious Is Boiled Eggs and Egg White?

Nutrient density

High

69/ 100

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

49/ 100

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.

Boiled Eggs and Egg White Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled Eggs and Egg White

To burn the 114 calories in 100 g:

🚶

28min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled Eggs and Egg 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 and Egg White Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled Eggs and Egg 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 and Egg White Fat Profile

SATURATED

2.05g

MONOUNSATURATED

2.45g

POLYUNSATURATED

1.02g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

Compare Boiled Eggs and Egg White

🥚vs🥚

Boiled Eggs and Egg White vs Egg29 kcal fewer per 100 g

→🥚vs🍲

Boiled Eggs and Egg White vs Chicken Soup69 kcal more per 100 g

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Boiled Eggs and Egg White vs Protein Powder266 kcal fewer per 100 g

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Boiled Eggs and Egg White vs Fried Eggs (Butter)76 kcal fewer per 100 g

→

Foods Similar to Boiled Eggs and Egg White

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026