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Eggs (4 pieces, boiled or omelette) Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Eggs (4 pieces, boiled or omelette) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Eggs (4 pieces, boiled or omelette) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Eggs (4 pieces, boiled or omelette) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Eggs (4 pieces, boiled or omelette) 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 Eggs (4 pieces, boiled or omelette) Contain Allergens?
Contains these allergens:
Which Diets Is Eggs (4 pieces, boiled or omelette) 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
Eggs (4 pieces, boiled or omelette) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Eggs (4 pieces, boiled or omelette)
Eggs (4 pieces, boiled or omelette) — Frequently Asked Questions
Is boiled egg healthier than an omelette?
Both can be healthy; the main difference is usually how much oil, butter, cheese, or salt is added during cooking. Boiled eggs are the simpler option, while omelettes can be just as nutritious if kept light.
Are eggs better before or after a workout?
Eggs can work at either time because they provide high-quality protein. Before training, a lighter serving may feel easier to digest; after training, pairing eggs with a carbohydrate source can make the meal more balanced.
What foods go well with eggs for a more balanced meal?
Eggs pair well with vegetables for volume and variety, and with foods like whole-grain bread, oats, or potatoes for a more complete meal. This combination can improve satiety and make the plate more practical for everyday eating.
Is it okay to eat eggs every day?
For many people, eggs can fit into a daily diet, but the overall eating pattern matters more than any single food. People with specific medical advice about cholesterol or heart health should follow their clinician’s guidance.
Do eggs raise cholesterol?
Eggs contain cholesterol, but their effect on blood cholesterol is not the same for everyone. For many people, overall diet quality and saturated fat intake have a bigger impact, though some individuals are more responsive and may need to monitor intake.
How long do boiled eggs keep in the fridge?
Hard-boiled eggs in the shell usually keep for about 1 week when refrigerated. Once peeled, they are best eaten sooner and stored in a covered container.
Can eggs be frozen?
Freezing whole eggs in the shell is not recommended because the shell can crack. Beaten raw eggs or some cooked egg dishes can be frozen, although the texture may change after thawing.
Why does an omelette turn rubbery?
Usually because it is cooked too long or over heat that is too high. Gentle heat and stopping the cooking before it dries out helps keep the texture tender.
Are brown eggs more nutritious than white eggs?
Not necessarily; shell color does not reliably indicate better nutrition. The hen’s breed affects shell color, while feed and farming conditions influence nutrient differences more.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them. People who have been told to limit dietary cholesterol, or who have certain digestive or gallbladder issues, may also need more individualized advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.