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Small cooked egg Calories
High-quality protein, source of B12, selenium, and choline
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Small cooked egg (38 g) has 59 calories. That works out to 155 calories per 100 g. It contains 0.4 g of carbs, 4.9 g of protein, 4.2 g of fat and 0 g of fiber. Its 14.1 µg of Vitamin D covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Small cooked egg Nutrition Facts
Selected: 1 piece (small) · 38 g
59
KCAL / 38G
Carbs
0.4g
· 0% DV
Protein
4.9g
· 10% DV
Fat
4.2g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 33% · Fat 64%
Small cooked egg nutrition facts table · 1 piece (small) (38 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.25 g | 6% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.9 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small cooked egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 38 g | 59 kcal |
| 1 piece (extra small) | 25 g | 39 kcal |
| 1 piece (medium) | 50 g | 78 kcal |
| 1 piece (large) | 60 g | 93 kcal |
| 1 piece (extra large) | 70 g | 109 kcal |
| 2 piece (small) | 76 g | 118 kcal |
| 100 g | 100 g | 155 kcal |
| 1 serving (medium) | 100 g | 155 kcal |
| 3 piece (small) | 114 g | 177 kcal |
| 1 serving (large) | 150 g | 233 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Small cooked egg
How long does a small cooked egg last in the fridge?
A small cooked egg kept in its shell can last about a week in the refrigerator. Refrigerate it within two hours of cooking, and eat a peeled egg within a few days for the best quality.
How do you peel a small cooked egg easily?
Cool a small cooked egg in ice water as soon as it is done, then gently crack the shell all over and peel from the wider end. Peeling it under running water can help separate the membrane.
Why does a small cooked egg have a green ring around the yolk?
A green ring forms when a small cooked egg is overcooked: sulfur in the white reacts with iron in the yolk. It may look unappealing, but the ring alone does not mean the egg is unsafe.
Can you freeze a small cooked egg?
Freezing a small cooked egg is not recommended because the white becomes tough and watery after thawing. If you have leftovers, refrigerate them promptly and use them within a few days instead.
Can you reheat a small cooked egg?
Yes, but reheat a small cooked egg gently and only until warm; prolonged heating can make it rubbery. Never microwave it whole in its shell, since steam pressure can make the egg burst.
How can you tell if a small cooked egg is fully done?
Cut open a small cooked egg to check: a firm white and yolk indicate it is hard-cooked, while a soft or runny yolk means it is less done. For food safety, cook eggs until both parts are firm.
Why does a small cooked egg crack while boiling?
A small cooked egg can crack when a cold egg hits hot water or knocks against the pan. Lower it gently into simmering water and keep the water at a gentle boil to reduce cracking.
Can you eat a small cooked egg every day?
Yes, most healthy adults can include a small cooked egg in a varied diet every day. It is a convenient source of protein, but meals should also include other foods such as vegetables, grains, beans, or fruit.
Is a small cooked egg a good food for weight loss?
A small cooked egg can fit into a weight-loss eating plan because its protein can make a meal more satisfying. Pair it with vegetables or whole-grain food, rather than relying on eggs alone to manage hunger.
What goes well with a small cooked egg?
A small cooked egg pairs well with toast, leafy greens, avocado, or chopped vegetables. It also works sliced into a salad or grain bowl, adding a simple protein topping without needing much preparation.
Small cooked egg Vitamins & Minerals
Vitamins
Vitamin D
14.06µg · 70% DV
Biotin
7.6µg · 25% DV
B12
0.42µg · 18% DV
B2
0.19mg · 15% DV
Minerals
Selenium
11µg · 20% DV
Iodine
13µg · 9% DV
Phosphorus
53mg · 8% DV
Zinc
0.38mg · 3% DV
Sodium
48mg · 2% DV
Potassium ⭐
48mg · 1% DV
Small cooked egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small cooked egg
To burn the 59 calories in 1 piece (small) (38 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Small cooked egg?
A small cooked egg is a chicken egg prepared with heat, most often boiled and served in its shell or peeled. Eggs are a familiar everyday food in many cuisines, and this small portion is easy to add to breakfast, pack for a snack, or slice into a salad or sandwich.
The white is gently firm, while the yolk may be soft or fully set depending on cooking time; the flavour is mild and savoury. It provides high-quality protein and is a source of vitamin B12, selenium and choline, with very little carbohydrate. Pair it with vegetables and whole-grain toast for a more rounded meal, or season it simply with pepper and a little salt.
How Nutritious Is Small cooked egg?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Small 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 Small cooked egg Contain Allergens?
Contains these allergens:
Which Diets Is Small cooked egg Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Small cooked egg Fat Profile
SATURATED
1.25g
MONOUNSATURATED
1.56g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 24.5:1
Above the ideal 4:1 (24.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.