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Boiled, mashed, and seasoned egg Calories
High protein, rich in vitamin B12, D, and selenium. Healthy fats, seasoned for flavor.
CALORIES
GI
POTASSIUM
FIBER
Boiled, mashed, and seasoned egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 35%
Fat
9.9g
· 62%
Fiber
0g
Boiled, mashed, and seasoned 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
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
29µg · 19% DV
Iron
2mg · 11% DV
Boiled, mashed, and seasoned egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled, mashed, and seasoned 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, mashed, and seasoned egg Contain Allergens?
Contains these allergens:
Which Diets Is Boiled, mashed, and seasoned egg Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled, mashed, and seasoned egg Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Boiled, mashed, and seasoned egg
Boiled, mashed, and seasoned egg — Frequently Asked Questions
How can mashed seasoned egg be made creamier?
Mash the eggs while they are still warm and add a small amount of yogurt, cream cheese, olive oil, or mustard. Adding too much liquid can make the mixture watery.
Why does a hard-boiled egg sometimes have a green ring around the yolk?
Overcooking can cause iron in the yolk and sulfur in the white to react, creating a greenish ring. It is usually harmless if the egg has been handled and stored safely.
Which seasonings work well with mashed egg?
Black pepper, paprika, chili flakes, cumin, curry powder, dill, and chives all pair well with egg. Add salt gradually, especially if using salty condiments such as mustard or pickles.
Can mashed seasoned egg be made ahead of time?
Yes, it can be prepared ahead and kept in a sealed container in the refrigerator, but it tastes and feels best when eaten promptly. Do not leave it at room temperature for extended periods.
Can mashed seasoned egg be frozen?
Freezing is not ideal because cooked egg whites can become rubbery and release water after thawing. Freshly prepared mashed egg has a much better texture.
What can I serve with mashed egg for a more complete meal?
Try it with whole-grain toast, vegetable sticks, tomatoes, leafy greens, or avocado. Adding vegetables brings more texture, volume, and variety to the meal.
Is mashed egg better before or after a workout?
It can fit well into a post-workout meal because it provides protein. Right before training, a large or rich serving may feel heavy for some people.
Is the cholesterol in eggs harmful to everyone?
No. People respond differently to dietary cholesterol, and the overall eating pattern matters more than one food alone. Anyone with high cholesterol, cardiovascular disease, or diabetes should discuss their usual egg intake with a healthcare professional.
Can someone with an egg allergy eat mashed seasoned egg?
No. Even small amounts can trigger symptoms such as hives, vomiting, wheezing, or a severe allergic reaction in people with an egg allergy, and cross-contact with utensils and surfaces should be avoided.
Why can mashed seasoned egg taste bitter or overly sharp?
Too much black pepper, raw garlic, mustard, or chili can create a harsh flavor. Use seasonings gradually and mellow the mixture with yogurt, avocado, or finely chopped vegetables if needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.