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One whole, two whites boiled egg Calories
High protein, low fat, boiled
CALORIES
GI
POTASSIUM
FIBER
One whole, two whites boiled egg Nutrition Facts
Selected: 100 g
74
KCAL / 100G
Carbs
1g
· 5%
Protein
10.8g
· 57%
Fat
3.2g
· 38%
Fiber
0g
One whole, two whites boiled egg Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.7µg · 29% DV
B2
0.23mg · 18% DV
B5
0.9mg · 18% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
120mg · 17% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
One whole, two whites boiled egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is One whole, two whites 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 One whole, two whites boiled egg Contain Allergens?
Contains these allergens:
Which Diets Is One whole, two whites boiled 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
One whole, two whites boiled egg Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Foods Similar to One whole, two whites boiled egg
One whole, two whites boiled egg — Frequently Asked Questions
Is one whole egg plus two boiled egg whites better before or after a workout?
It can work at either time. After training it’s a convenient protein option, while before training it may be better paired with a carbohydrate food for more readily available energy.
Does boiled egg keep you full?
Usually yes. Its protein content can support satiety, though how long it keeps you full depends on the rest of the meal and your overall eating pattern.
How long does a boiled egg keep in the fridge?
A hard-boiled egg in its shell generally keeps for up to 1 week in the refrigerator. Once peeled, it’s best eaten sooner and stored in a sealed container.
Can boiled eggs be frozen?
Freezing whole boiled eggs is not ideal because the whites can turn rubbery. If needed, cooked yolks freeze better than the whole egg.
Is removing most of the yolk automatically healthier?
Not always. The yolk contains more than fat, including several vitamins and minerals, so cutting it out is not automatically the better choice for everyone.
Why does a hard-boiled egg sometimes get a green ring around the yolk?
That usually happens from overcooking and slow cooling. It’s generally harmless, but the texture and flavor may be less appealing.
How can I reduce the smell of boiled eggs?
Avoid overcooking and cool them promptly after boiling. Eating them fresh also helps keep the sulfur smell milder.
Is one whole egg plus two boiled egg whites enough for breakfast on its own?
It provides protein, but it may not feel like a complete meal for everyone. Adding foods like vegetables, fruit, or whole grains can make breakfast more balanced.
What should I eat with boiled eggs for a more balanced meal?
Pair them with vegetables, whole grains, or dairy such as yogurt, depending on your preferences. That combination adds variety and can make the meal more satisfying.
Who should be careful with boiled eggs?
Anyone with an egg allergy should avoid them. People with specific medical advice about cholesterol intake or other health conditions may also need to individualize how often they eat eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.