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Boiled small free-range egg Calories
Provides protein and vitamin B12; from a free-range hen.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Boiled small free-range egg (38 g) has 54 calories. That works out to 143 calories per 100 g. It contains 0.3 g of carbs, 4.8 g of protein, 3.6 g of fat and 0 g of fiber. Its 7.6 µg of Biotin covers 25% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boiled small free-range egg Nutrition Facts
Selected: 1 piece (whole) · 38 g
54
KCAL / 38G
Carbs
0.3g
· 0% DV
Protein
4.8g
· 10% DV
Fat
3.6g
· 5% 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 2% · Protein 36% · Fat 62%
Boiled small free-range egg nutrition facts table · 1 piece (whole) (38 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 1.24 g | 6% |
| Trans fat | 0.01 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 0.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.8 g | 10% |
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 Boiled small free-range egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 38 g | 54 kcal |
| 1 tablespoon (chopped) | 9 g | 13 kcal |
| 50 g | 50 g | 72 kcal |
| 2 piece (whole) | 76 g | 109 kcal |
| 100 g | 100 g | 143 kcal |
| 3 piece (whole) | 114 g | 163 kcal |
| 1 cup (chopped) | 135 g | 193 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Boiled small free-range egg
How long should you boil a small free-range egg?
Boil a small free-range egg for about 5–6 minutes for a soft yolk or 9–10 minutes for a firm yolk. Start timing when you lower it into boiling water, then cool it promptly to stop the cooking.
How long does a boiled small free-range egg last in the fridge?
A boiled small free-range egg can keep in the refrigerator for about one week if you leave the shell on. Refrigerate it promptly after cooking, and keep a peeled egg covered and use it sooner.
Why does a boiled small free-range egg have a green ring around the yolk?
A greenish ring usually means the boiled small free-range egg was cooked too long. It forms through a harmless reaction between sulfur in the white and iron in the yolk; cooling the egg quickly can help prevent it.
How do you peel a boiled small free-range egg easily?
Cool the boiled small free-range egg in cold water, gently crack the shell all over, and start peeling from the wider end. Peeling it under running water can help loosen the membrane if the shell is sticking.
Is a small free-range egg cooked the same way as a large egg?
A small free-range egg usually cooks faster than a large egg, so use a shorter boiling time and check the yolk for your preferred texture. The exact time also changes with the starting temperature of the egg and the cooking method.
What is the difference between a boiled small free-range egg and a regular egg?
The main difference is how the hens are raised: free-range hens have access to outdoor space. That does not change how you boil the egg, and taste or yolk color can still vary with the hen’s feed and other conditions.
Can you eat a boiled small free-range egg cold?
Yes, a boiled small free-range egg is safe to eat cold when it has been refrigerated promptly and handled cleanly. It works well sliced into salads, sandwiches, or a packed lunch.
Can you reheat a boiled small free-range egg?
Yes, but reheat a boiled small free-range egg gently rather than microwaving it whole in its shell, since pressure can make it burst. Warm a peeled egg briefly in hot water, or slice it into a hot dish.
Why is a boiled small free-range egg hard to peel?
A boiled small free-range egg can be difficult to peel when the membrane clings to the white, which is more likely with very fresh eggs. Cooling it thoroughly and peeling under water may help separate the shell.
Can you meal-prep boiled small free-range eggs?
Yes, boiled small free-range eggs are convenient for meal prep. Cook them ahead, cool them, and store them unpeeled in the refrigerator; peel them shortly before serving to help keep them fresh.
Boiled small free-range egg Vitamins & Minerals
Vitamins
Biotin
7.6µg · 25% DV
B12
0.42µg · 18% DV
B2
0.19mg · 15% DV
B5
0.53mg · 11% DV
Minerals
Selenium
12µg · 22% DV
Iodine
18µg · 12% DV
Phosphorus
65mg · 9% DV
Zinc
0.4mg · 4% DV
Sodium
47mg · 2% DV
Potassium ⭐
48mg · 1% DV
Boiled small free-range egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled small free-range egg
To burn the 54 calories in 1 piece (whole) (38 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 small free-range egg?
A boiled small free-range egg is a small hen’s egg cooked in its shell until the white and yolk are set. It works well as a quick breakfast, a portable snack, or an addition to salads and sandwiches. Keep it simple with a little salt, or serve it alongside toast and fresh vegetables.
Eggs provide protein and vitamin B12, making this a compact, satisfying choice. For a lighter meal, pair it with leafy greens or tomatoes rather than a rich dressing; boiling a few ahead also makes breakfast or lunch easier to put together.
How Nutritious Is Boiled small free-range egg?
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 small free-range 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 small free-range egg Contain Allergens?
Contains these allergens:
Which Diets Is Boiled small free-range 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 small free-range egg Fat Profile
SATURATED
1.24g
MONOUNSATURATED
1.55g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 20.5:1
Above the ideal 4:1 (20.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.