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Egg (small, cooked) Calories
High-quality protein, vitamin B12, iron, and healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Egg (small, cooked) Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 33%
Fat
11g
· 64%
Fiber
0g
Egg (small, cooked) Vitamins & Minerals
Vitamins
Vitamin D
37µg · 185% DV
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
140mg · 20% DV
Zinc
1mg · 9% DV
Egg (small, cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (small, 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 (small, cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (small, cooked) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 (small, 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).
Foods Similar to Egg (small, cooked)
Egg (small, cooked) — Frequently Asked Questions
How long does a cooked small egg keep in the fridge?
A hard-boiled egg in its shell usually keeps for about 1 week in the refrigerator. Once peeled, it is best eaten sooner and stored in a covered container.
Can cooked eggs be frozen?
Freezing whole hard-boiled eggs is not usually recommended because the whites can turn rubbery after thawing. Cooked yolks or chopped egg in prepared dishes tend to freeze better.
Is the yolk or the white healthier?
Both have value for different reasons: the white is known for protein, while the yolk provides fats and many vitamins and minerals. Calling one “good” and the other “bad” is an oversimplification.
Does overcooking reduce the protein in eggs?
Overcooking does not remove the protein, but it can change texture and digestibility. The bigger downside is usually a drier texture, stronger sulfur smell, and more loss of heat-sensitive nutrients.
Is the green-gray ring around a hard-boiled yolk a sign the egg is bad?
No, it is usually a result of overcooking or slow cooling after cooking. It affects appearance and texture more than safety, as long as the egg was stored properly.
Is a cooked egg better before or after a workout?
It can work at either time because it provides protein and is easy to pair with other foods. After training, many people do better when they add a carbohydrate source alongside it.
What should you eat with cooked eggs to make a more filling meal?
Pairing eggs with vegetables, whole grains, yogurt, or fruit can make the meal more satisfying and balanced. This usually works better for fullness than eating eggs alone.
Is it okay to eat eggs every day?
For many healthy people, eggs can fit into everyday eating. The bigger picture matters most, including overall diet, personal health history, and any medical advice about cholesterol or allergy.
Do eggs raise cholesterol the same way in everyone?
No, people respond differently. For many individuals, dietary cholesterol has a smaller effect on blood cholesterol than overall eating pattern, but some people are more sensitive.
Who should be careful with cooked eggs?
Anyone with an egg allergy should avoid them. People with weakened immunity, pregnant women, older adults, and young children should also make sure eggs are fully cooked and stored safely.
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Nutrition data compiled from USDA FoodData Central and scientific sources.