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Whole egg (cooked) Calories
High-quality protein, vitamin B12, vitamin D, iron, and healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Whole egg (cooked) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Whole egg (cooked) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Whole egg (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole egg (cooked) 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 Whole egg (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Whole egg (cooked) 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
Whole egg (cooked) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Whole egg (cooked)
Whole egg (cooked) — Frequently Asked Questions
How long does a cooked whole egg keep in the fridge?
A hard-boiled egg in its shell usually keeps for about 1 week in the refrigerator. If it is peeled, store it in a sealed container so it does not dry out or pick up odors.
Can cooked whole eggs be frozen?
Freezing whole cooked eggs is not ideal because the whites often turn rubbery after thawing. If needed, chopped or mashed cooked egg tends to freeze better than a whole boiled egg.
Does boiling reduce the protein in an egg?
Boiling does not meaningfully remove protein; it changes the protein structure through heat. That change often makes the egg easier to digest rather than less nutritious.
Why does a cooked egg sometimes get a green-gray ring around the yolk?
This usually happens when the egg is overcooked or cooled too slowly after cooking. It is not usually a safety problem, but the texture and flavor may be less pleasant.
Is cooked whole egg better before or after a workout?
It can work at either time, but before training it may feel heavy for some people if eaten alone. After training, it is a practical protein food, and pairing it with a carbohydrate source can make the meal more balanced.
Is it okay to eat cooked eggs at night?
Yes, for most people eating cooked eggs at night is fine. The main issue is personal comfort, since a larger portion or a rich meal close to bedtime may feel heavy for some.
What foods pair well with cooked whole eggs?
Cooked eggs go well with vegetables, whole-grain toast, potatoes, yogurt-based sides, or avocado. Pairing them with fiber-rich foods can make the meal more filling and balanced.
Are brown eggs more nutritious than white eggs?
No, shell color alone does not determine nutrition. Brown and white eggs can be very similar nutritionally, with differences depending more on the hen’s feed and farming conditions.
Is it bad to eat cooked whole eggs every day?
For many healthy people, cooked eggs can fit into a regular balanced diet. People with specific medical advice about cholesterol or cardiovascular risk should follow their clinician’s guidance.
Who should be careful with cooked whole eggs?
Anyone with an egg allergy should avoid them. People who have been told to limit certain foods because of cholesterol concerns, gallbladder issues, or another medical condition should also be cautious.
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Nutrition data compiled from USDA FoodData Central and scientific sources.