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Hard-cooked egg Calories
High-quality protein, choline, and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Hard-cooked egg Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 34%
Fat
10.6g
· 63%
Fiber
0g
Hard-cooked egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30.7µg · 56% DV
Phosphorus
172mg · 25% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Hard-cooked egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Hard-cooked 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 Hard-cooked egg Contain Allergens?
Contains these allergens:
Which Diets Is Hard-cooked 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
Hard-cooked 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).
Foods Similar to Hard-cooked egg
Hard-cooked egg — Frequently Asked Questions
How can I peel hard-cooked eggs more easily?
Cool the eggs promptly in ice water after cooking and let them sit for a few minutes. Crack and start peeling from the wider end, ideally under running water, to help loosen the membrane.
How long do hard-cooked eggs keep in the refrigerator?
Hard-cooked eggs kept in their shells generally keep for up to one week in the refrigerator. Store peeled eggs in a covered container and use them within a few days when possible.
Can hard-cooked eggs be frozen?
Freezing whole hard-cooked eggs is not recommended because the whites can become rubbery and watery after thawing. Cooked yolks can be frozen if needed, but their texture may still change.
Why does a hard-cooked egg yolk sometimes have a green ring?
The green-gray ring is a harmless iron-sulfur compound that can form when eggs are cooked too long or at too high a temperature. Avoiding overcooking and cooling the eggs quickly helps reduce it.
Is a hard-cooked egg better before or after a workout?
It can work well after training as part of a meal that also includes carbohydrates, such as fruit, potatoes, or whole-grain bread. Before exercise, its fat and protein may feel slow to digest for some people, so allow enough time and keep the portion comfortable.
Is it okay to eat hard-cooked eggs at night?
Yes, they can be eaten at night and are not inherently sleep-disrupting. People prone to reflux or indigestion may be more comfortable avoiding a large meal close to bedtime.
Are hard-cooked eggs safer than raw eggs?
Thorough cooking substantially lowers the risk from bacteria such as Salmonella. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose eggs cooked until both the white and yolk are firm.
Do hard-cooked eggs raise cholesterol in everyone?
Dietary cholesterol from eggs does not affect blood cholesterol as strongly as saturated fat does for most people, and the overall eating pattern matters most. People with high LDL cholesterol, diabetes, or cardiovascular disease should discuss an appropriate intake with their clinician or dietitian.
What foods pair well with hard-cooked eggs for a balanced meal?
Pair them with vegetables or salad, whole-grain bread, legumes, or yogurt for a more complete meal. Tomatoes, peppers, and lemon-dressed greens add flavor and useful variety.
Why do hard-cooked eggs sometimes turn rubbery?
Overcooking causes the proteins in the egg white to tighten excessively, creating a rubbery texture. Use a controlled cooking time and cool the eggs once they are done.
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Nutrition data compiled from USDA FoodData Central and scientific sources.