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Medium Hard-Boiled Egg Calories
Protein source, vitamin B12, vitamin D, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Medium Hard-Boiled Egg Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 34%
Fat
10.6g
· 63%
Fiber
0g
Medium Hard-Boiled Egg 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
172mg · 25% DV
Zinc
1mg · 9% DV
Medium Hard-Boiled Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Medium Hard-Boiled 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 Medium Hard-Boiled Egg Contain Allergens?
Contains these allergens:
Which Diets Is Medium Hard-Boiled Egg 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
Medium Hard-Boiled Egg 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 Medium Hard-Boiled Egg
Medium Hard-Boiled Egg — Frequently Asked Questions
How do you cook a medium hard-boiled egg?
Lower the egg gently into boiling water and cook it for about 7–8 minutes for a fully set white and a slightly creamy yolk. Cooling it promptly in cold water stops the cooking and makes peeling easier.
Why does a hard-boiled egg yolk sometimes have a green ring?
The green-gray ring is a harmless sulfur-and-iron reaction caused by overcooking or leaving the egg hot for too long. Timely cooling in cold water helps prevent it.
How long do medium hard-boiled eggs keep in the refrigerator?
Hard-boiled eggs 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 you freeze hard-boiled eggs?
Freezing whole hard-boiled eggs is not recommended because the whites can become rubbery and watery after thawing. Cooked yolks can be frozen in an airtight container, although they are best eaten fresh.
Is a medium hard-boiled egg better before or after a workout?
It can be useful after training as part of a meal or snack that also includes carbohydrate-rich food. Before exercise, its fat content may feel heavy for some people if eaten too close to a workout.
What foods pair well with hard-boiled eggs?
They work well with whole-grain bread, tomatoes, leafy greens, avocado, or yogurt for a balanced meal. Pairing eggs with vitamin C-rich foods such as peppers, arugula, or citrus can support iron absorption.
What is the main difference between a hard-boiled egg and a fried egg?
Boiling cooks the egg without added oil, while frying commonly adds oil or butter that changes the finished dish. The egg itself remains similar, but the cooking fat and extras affect the overall nutrition.
Does eating hard-boiled eggs every day automatically raise cholesterol?
No. Dietary cholesterol from eggs does not affect everyone’s blood cholesterol in the same way, and overall dietary pattern, genetics, and cardiovascular risk matter more. People with high cholesterol, diabetes, or heart disease should discuss their usual intake with a healthcare professional.
Who should be careful when eating hard-boiled eggs?
Anyone with an egg allergy should avoid them, as reactions can range from mild skin symptoms to severe allergy. Pregnant people, young children, older adults, and people with weakened immune systems should eat eggs that are thoroughly cooked and properly stored.
How can you peel hard-boiled eggs more easily?
Transfer the cooked eggs to ice water or very cold water right away to help loosen the membrane beneath the shell. Gently crack the shell all over and peel under running water to reduce tearing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.