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Small Boiled Egg Calories
Small, boiled egg
CALORIES
GI
POTASSIUM
FIBER
Small Boiled Egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 37%
Fat
9.5g
· 60%
Fiber
0g
Small Boiled 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
30µg · 55% DV
Phosphorus
190mg · 27% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Small Boiled Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small 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 Small Boiled Egg Contain Allergens?
Contains these allergens:
Which Diets Is Small 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
Small Boiled Egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Small Boiled Egg
Small Boiled Egg — Frequently Asked Questions
How long does a small boiled egg keep in the fridge?
A hard-boiled egg in its shell usually keeps for up to 1 week in the refrigerator. If it has been peeled, store it in a sealed container and eat it sooner.
Can a small boiled egg be frozen?
Freezing a whole boiled egg is not ideal because the white can turn rubbery after thawing. If needed, the yolk freezes better than the whole egg, but fresh is usually best.
Is the green ring around the yolk harmful?
No, it is usually harmless. It typically forms when the egg is overcooked or cooled too slowly, and it may slightly affect texture and flavor.
Does boiling for longer reduce the protein in the egg?
The protein content does not drop in any meaningful way, but the texture becomes firmer and drier. Overcooking can also reduce some heat-sensitive vitamins.
Is a small boiled egg better before or after a workout?
It can work at either time, depending on the rest of the meal. Before training, it is often better paired with an easy-to-digest carbohydrate; after training, it can contribute useful protein.
Is it heavy to eat a boiled egg at night?
For most people, a moderate portion is fine in the evening. People with reflux or sensitivity to fatty foods may feel more comfortable eating it earlier.
What foods pair well with a small boiled egg for a more balanced meal?
It pairs well with vegetables, whole grains, or fruit to add fiber and volume. That combination can make the meal more satisfying and balanced overall.
Are brown eggs more nutritious than white eggs?
Usually not. Shell color does not determine nutrition on its own; feed, farming conditions, and freshness matter more.
Should people with high cholesterol be careful with boiled eggs?
Possibly, because individual responses to dietary cholesterol can vary. People with high cholesterol, diabetes, or cardiovascular disease should discuss intake frequency with their doctor or dietitian.
Why does a boiled egg sometimes smell stronger than expected?
That smell comes from sulfur compounds released during cooking. Longer cooking and holding the egg warm for too long can make the odor more noticeable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.