1 piece (medium) of Boiled whole egg (50 g) has 78 calories. That works out to 155 calories per 100 g. It contains 0.6 g of carbs, 6.3 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.

What is Boiled whole egg?

A boiled whole egg is cooked in its shell until the white and yolk are set, then peeled and eaten together. It is an easy breakfast or snack in many places, and a familiar addition to salads, sandwiches and packed lunches. Serve it simply with a little salt and pepper, or slice it over toast with vegetables.

It provides high-quality protein, while most of its fat comes from the yolk; it also supplies choline and vitamin B12. For a filling, straightforward meal, pair it with greens or whole-grain bread. If you want a lighter egg salad or sandwich, use plenty of crunchy vegetables and less mayonnaise.

Boiled whole egg Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

12.6g

· 25% DV

Fat

10.6g

· 14% 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 34% · Fat 63%

Boiled whole egg Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.45mg · 35% DV

1.4mg · 28% DV

Minerals

Selenium

30.7µg · 56% DV

Iodine

47µg · 31% DV

Phosphorus

172mg · 25% DV

Zinc

1mg · 9% DV

How Nutritious Is Boiled whole egg?

Nutrient density

High

78/ 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

43/ 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 whole egg 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 whole egg

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

Is Boiled whole 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 whole egg 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 whole 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 whole egg Fat Profile

SATURATED

3.3g

MONOUNSATURATED

4.1g

POLYUNSATURATED

1.9g

⚖️

Omega 6:3 ratio 12.7:1

Above the ideal 4:1 (12.7:1).

Compare Boiled whole egg

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Boiled whole egg vs Protein Powder225 kcal fewer per 100 g

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Boiled whole egg vs Menemen60 kcal more per 100 g

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Foods Similar to Boiled whole egg

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

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Vegan Protein Powder

370 kcal

Frequently Asked Questions About Boiled whole egg

How long should you boil a whole egg to make a boiled whole egg?

Boil a whole egg for about 9–12 minutes after adding it to already boiling water for a fully set yolk. The exact time varies with egg size and starting temperature. Transfer it to cold water afterward to stop it cooking.

How do you peel a boiled whole egg without taking chunks of white off?

Cool a boiled whole egg in cold water before peeling it. Gently crack the shell all over, then start at the wider end, where an air pocket often makes it easier to get under the membrane and lift off the shell.

How long does a boiled whole egg last in the refrigerator?

A boiled whole egg kept in its shell lasts up to one week in the refrigerator. Refrigerate it promptly after cooling; keep a peeled egg in a covered container and use it sooner, since its exposed surface can dry out.

Why is my boiled whole egg rubbery?

A boiled whole egg turns rubbery when it is cooked too long or at a vigorous boil. Use a gentle boil, time the cooking, and cool the egg promptly; this helps keep the white tender and limits the dry texture of an overcooked yolk.

Why does a boiled whole egg have a green ring around the yolk?

The green ring on a boiled whole egg forms when prolonged or very hot cooking causes sulfur compounds in the white to react with iron in the yolk. It is generally harmless, but shorter cooking and rapid cooling help prevent it.

Can you freeze a boiled whole egg?

You can freeze a boiled whole egg, but its white may become watery and rubbery after thawing. Refrigeration is better for preserving its texture; if you do freeze one, use it in a cooked dish and do not refreeze it after thawing.

How long can a boiled whole egg sit out safely?

A boiled whole egg should sit at room temperature for no more than two hours, and for less time in hot weather. For a packed lunch, keep it chilled in an insulated bag with an ice pack rather than leaving it on a counter.

Can you reheat a boiled whole egg?

Yes, you can reheat a boiled whole egg, but do not microwave it whole in its shell: it can burst. Peel and cut it first, then warm it gently in hot water or add it to a hot dish.

Is a boiled whole egg a good breakfast for weight loss?

A boiled whole egg can make breakfast more filling because it provides protein, and it is easy to pair with vegetables or whole-grain toast. It does not cause weight loss by itself, but it can fit into a meal plan that supports it.

Can you meal-prep boiled whole eggs for the week?

Yes, boiled whole eggs are convenient for meal prep: keep them refrigerated in their shells and peel them shortly before eating. They can last up to one week when properly chilled, making them a practical addition to salads, sandwiches, or packed lunches.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026