1 piece (medium) of Egg (cooked) (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, 5.5 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.

Egg (cooked) Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

13g

· 26% DV

Fat

11g

· 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 33% · Fat 64%

Egg (cooked) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.5mg · 38% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Iodine

47µg · 31% DV

Phosphorus

140mg · 20% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg (cooked)?

Nutrient density

Very high

80/ 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

44/ 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.

Egg (cooked) 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 Egg (cooked)

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 Egg (cooked) 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 Egg (cooked) 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 Egg (cooked) 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

Egg (cooked) Fat Profile

SATURATED

3.3g

MONOUNSATURATED

4.1g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 18.6:1

Above the ideal 4:1 (18.6:1).

Compare Egg (cooked)

🥚vs🥚

Egg (cooked) vs Egg12 kcal more per 100 g

→🥚vs🍲

Egg (cooked) vs Chicken Soup110 kcal more per 100 g

→🥚vs🥤

Egg (cooked) vs Protein Powder225 kcal fewer per 100 g

→🥚vs🍳

Egg (cooked) vs Fried Eggs (Butter)35 kcal fewer per 100 g

→

Foods Similar to Egg (cooked)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Egg (cooked)

How long do cooked eggs keep in the refrigerator?

Hard-boiled eggs in their shells generally keep for up to 7 days in the refrigerator. Peeled eggs should be kept in a sealed container and eaten sooner for best quality.

Why does a hard-boiled egg yolk sometimes have a green ring?

The green-gray ring results from a harmless reaction between sulfur and iron when an egg is overcooked. Shorter cooking and prompt cooling in cold water can reduce it.

Does boiling reduce the protein in an egg?

Boiling does not meaningfully reduce the amount of protein in an egg. Heat changes the protein structure and generally makes it easier to digest.

Can cooked eggs be frozen?

Freezing hard-boiled eggs in their shells is not recommended because the whites can become watery and rubbery after thawing. Yolks freeze better, but freshly cooked eggs have the best texture.

Are cooked eggs better at breakfast or after a workout?

They can work well at either time. At breakfast, they can help make a meal more filling; after training, pairing them with a carbohydrate-rich food creates a more balanced recovery meal.

What foods pair well with cooked eggs?

Whole-grain bread, vegetables, yogurt, or legumes add fiber and a wider range of nutrients to an egg-based meal. Combining eggs with vegetables is also an easy way to make the meal more satisfying and varied.

Do eggs automatically raise cholesterol?

Eggs do not affect everyone’s blood cholesterol in the same way, and the overall eating pattern matters more. People with high cholesterol, diabetes, or cardiovascular disease should discuss their usual intake with a qualified healthcare professional.

Are cooked eggs safer than raw eggs?

Thorough cooking substantially lowers the risk of foodborne illness from bacteria such as Salmonella. Pregnant people, young children, older adults, and people with weakened immune systems should avoid raw or undercooked eggs.

Why do eggs sometimes cause stomach discomfort or gas?

Some people experience indigestion because of an egg sensitivity, an allergy, or a rich cooking method. Hives, lip or face swelling, wheezing, or breathing difficulty may signal an egg allergy and need urgent medical attention.

How can you tell whether a cooked egg has gone bad?

An unpleasant odor, a slimy surface, or unusual discoloration can indicate spoilage. For food safety, discard cooked eggs that have been left at room temperature for more than 2 hours.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026