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Boiled egg (in shell) Calories
High-quality protein, B vitamins, iron, and healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (in shell) Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 34%
Fat
10.6g
· 63%
Fiber
0g
Boiled egg (in shell) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.7mg · 34% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
140mg · 20% DV
Zinc
1mg · 9% DV
Boiled egg (in shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg (in shell) 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 egg (in shell) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg (in shell) 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 egg (in shell) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Boiled egg (in shell)
Boiled egg (in shell) — Frequently Asked Questions
How long do hard-boiled eggs in their shells keep in the refrigerator?
When cooled promptly and refrigerated, hard-boiled eggs in their shells generally keep for up to 1 week. They should not sit at room temperature for more than 2 hours.
Is it better to store hard-boiled eggs peeled or in their shells?
Keeping the shell on helps protect the egg from drying out and absorbing refrigerator odors. Peeled eggs should be kept in a sealed container and eaten sooner.
Can hard-boiled eggs be frozen?
Freezing whole hard-boiled eggs is not recommended because the whites often become rubbery and watery after thawing. Cooked yolks can be frozen mashed or incorporated into prepared dishes.
What is the easiest way to peel a hard-boiled egg?
Transfer the eggs to ice water or very cold water as soon as cooking is finished. Gently crack the shell and peel under running water for easier removal.
Is the green-gray ring around a hard-boiled egg yolk harmful?
No, it is harmless. It forms when eggs are overcooked or cooled slowly, as sulfur in the white reacts with iron in the yolk, and it has no meaningful effect on nutrition.
Does boiling reduce the protein in an egg?
Boiling does not meaningfully reduce an egg's protein content, and cooking changes the protein structure in a way that can make it easier to digest. Very prolonged heating may cause small losses of some heat-sensitive vitamins.
Should I eat hard-boiled eggs before or after a workout?
They can be a convenient protein-containing food after training as part of a meal or snack. Before exercise, their fat content may feel heavy for people who are sensitive to eating close to a workout.
Is eating a hard-boiled egg at night a bad idea?
For most people, it is fine and can be a satisfying evening snack. Anyone with reflux, indigestion, or egg sensitivity may prefer not to eat one immediately before lying down.
What foods pair well with hard-boiled eggs?
They work well with whole-grain bread, vegetables, leafy greens, or yogurt for a balanced meal. Pairing a meal with vitamin C-rich foods such as peppers, tomatoes, or citrus can also support absorption of iron from plant foods eaten alongside it.
Do hard-boiled eggs raise cholesterol in everyone?
Dietary cholesterol affects blood cholesterol differently from person to person, and the overall dietary pattern matters more for most healthy people. People with high LDL cholesterol, diabetes, or cardiovascular disease should discuss their usual egg intake with a clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.