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Boiled lightly spiced egg Calories
High protein, vitamin B12, low carb, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled lightly spiced egg (50 g) has 78 calories. That works out to 155 calories per 100 g. It contains 0.6 g of carbs, 6.5 g of protein, 5.3 g of fat and 0 g of fiber. Its 10 µg of Biotin covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boiled lightly spiced egg Nutrition Facts
Selected: 1 piece (medium) · 50 g
78
KCAL / 50G
Carbs
0.6g
· 0% DV
Protein
6.5g
· 13% DV
Fat
5.3g
· 7% 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 3% · Protein 34% · Fat 63%
Boiled lightly spiced egg nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 65 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.5 g | 13% |
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 Medium Boiled lightly spiced egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 78 kcal |
| 1 piece (extra small) | 35 g | 54 kcal |
| 1 piece (small) | 40 g | 62 kcal |
| 1 piece (jumbo) | 55 g | 85 kcal |
| 1 piece (large) | 60 g | 93 kcal |
| 1 piece (extra large) | 70 g | 109 kcal |
| 1 serving (medium) | 75 g | 116 kcal |
| 100 g | 100 g | 155 kcal |
| 2 piece (medium) | 100 g | 155 kcal |
| 1 serving (large) | 100 g | 155 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Boiled lightly spiced egg
How long should you boil a boiled lightly spiced egg?
For a boiled lightly spiced egg with a soft, runny yolk, cook it for about 6–7 minutes; for a firm yolk, allow roughly 9–12 minutes. Transfer it to cold water after cooking to stop the heat from carrying over.
Why is the yolk of a boiled lightly spiced egg green around the edge?
A green-gray ring around a boiled lightly spiced egg’s yolk usually means it was overcooked. It forms when natural sulfur compounds in the white react with iron in the yolk. Cooling the egg promptly after boiling helps prevent it.
How do you peel a boiled lightly spiced egg without tearing it?
Cool a boiled lightly spiced egg in cold water, then gently tap the shell all over and start peeling from the wider end. Peeling it under running water can help water slip between the membrane and white.
How long does a boiled lightly spiced egg last in the fridge?
A boiled lightly spiced egg kept in its shell can generally stay refrigerated for about a week. Chill it within two hours of cooking, and keep peeled eggs covered and use them sooner.
When should you add spices to a boiled lightly spiced egg?
Add spices after peeling a boiled lightly spiced egg for the clearest flavor. Seasoning the water does little to flavor the egg through its shell; try black pepper, paprika, or a pinch of cumin on the cut surface.
Can you microwave a boiled lightly spiced egg to reheat it?
No, do not microwave a boiled lightly spiced egg in its shell; trapped steam can make it burst. It is usually best served cold. To warm one gently, peel it and let it sit briefly in hot water.
How can you stop a boiled lightly spiced egg from cracking while it cooks?
To reduce cracking, place eggs in a single layer in a saucepan, cover them with cold water, and bring the water to a boil gradually. Once it boils, lower the heat so the eggs do not knock against one another.
Should you start a boiled lightly spiced egg in cold water or boiling water?
Starting a boiled lightly spiced egg in cold water promotes gentler, more even heating and can reduce cracking. Begin timing once the water reaches a boil, then adjust the cooking time to get the yolk texture you want.
What spices go well on a boiled lightly spiced egg?
Black pepper, smoked paprika, chili flakes, and cumin all work well on a boiled lightly spiced egg. Add a little at a time after peeling so the seasoning complements the egg instead of masking its flavor.
Can you make egg salad with a boiled lightly spiced egg?
Yes, a boiled lightly spiced egg works well in egg salad. Chop it and mix with a little mayonnaise or yogurt, mustard, and crunchy vegetables; go easy on extra seasoning if the egg is already spiced.
Boiled lightly spiced egg Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.55µg · 23% DV
B2
0.25mg · 19% DV
B5
0.7mg · 14% DV
Minerals
Selenium
15µg · 27% DV
Iodine
24µg · 16% DV
Phosphorus
70mg · 10% DV
Zinc
0.5mg · 5% DV
Sodium
65mg · 3% DV
Potassium ⭐
63mg · 2% DV
Boiled lightly spiced egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled lightly spiced egg
To burn the 78 calories in 1 piece (medium) (50 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 lightly spiced egg?
A boiled lightly spiced egg is a simply prepared egg, cooked in its shell, peeled and seasoned with a modest amount of spice. It has no single regional origin. The white is tender and firm, while the yolk is richer and creamy; gentle seasoning adds warmth without masking the egg’s flavour.
It works well at breakfast with toast or vegetables, as a quick snack, or sliced over a salad. It is protein-rich and very low in carbohydrates, so it can suit a filling meal without adding much starch. Pair it with fresh greens or tomatoes for a lighter plate, and adjust the seasoning to taste.
How Nutritious Is Boiled lightly spiced egg?
Nutrient density
High
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 lightly spiced 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 lightly spiced egg Contain Allergens?
Contains these allergens:
Which Diets Is Boiled lightly spiced 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 lightly spiced egg Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.05g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.