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Boiled eggs Calories
High protein, low carb
CALORIES
GI
POTASSIUM
FIBER
Boiled eggs Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 34%
Fat
10.6g
· 63%
Fiber
0g
Boiled eggs 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
Boiled eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled eggs 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 Boiled eggs Contain Allergens?
Contains these allergens:
Which Diets Is Boiled eggs 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
Boiled eggs 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 Boiled eggs
Boiled eggs — Frequently Asked Questions
How long do boiled eggs keep in the refrigerator?
Hard-boiled eggs in their shells generally keep for up to 1 week in the refrigerator. Keep peeled eggs in a sealed container and use them sooner.
Can boiled eggs be frozen?
Freezing whole hard-boiled eggs is not recommended because the whites can become watery and rubbery after thawing. Cooked yolks can be frozen with better texture results.
How can I make boiled eggs easier to peel?
Transfer the eggs to ice water as soon as cooking is finished to help loosen the shells. Eggs that are a few days old also tend to peel more easily than very fresh eggs.
Is the greenish ring around a boiled egg yolk harmful?
No. It is a harmless iron-sulfur reaction that usually occurs when eggs are overcooked or cooled slowly, though proper cooking improves the appearance and texture.
Should I eat boiled eggs before or after a workout?
They can be a practical protein source in a post-workout meal or snack. Right before exercise, their fat content may feel filling for some people, so allow time to digest and consider pairing them with an easy-to-digest carbohydrate.
Is it okay to eat boiled eggs at night?
For most people, yes; they can make a filling protein-containing evening snack. Choose a smaller serving if you are prone to reflux, indigestion, or discomfort from eating close to bedtime.
What goes well with boiled eggs?
Pair them with vegetables, whole-grain bread, yogurt, or legumes for a more balanced and satisfying meal. Bell peppers, tomatoes, and leafy greens also add flavor and freshness to egg salads.
Are boiled eggs a better choice than fried eggs?
Boiled eggs need no added cooking oil, making them a simpler preparation. With fried eggs, the final dish depends greatly on the type and amount of oil used.
Do I need to discard the egg yolk?
Usually not; the yolk contains many of the egg's naturally occurring nutrients. People with a personal medical reason to limit dietary cholesterol or follow a specific eating plan should seek individualized advice from a healthcare professional.
Who should be careful when eating boiled eggs?
Anyone with an egg allergy should avoid eggs, as reactions can range from mild to severe. Pregnant people, older adults, and people with weakened immune systems should also choose fully cooked eggs rather than raw or undercooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.