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Boiled egg Calories
Source of protein and vitamin B12, boiled
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled egg (50 g) has 78 calories. That works out to 155 calories per 100 g. It contains 0.6 g of carbs, 6.5 g of protein, 5.5 g of fat and 0 g of fiber. Its 10 µg of Biotin covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boiled egg Nutrition Facts
Selected: 1 piece (medium) · 50 g
78
KCAL / 50G
Carbs
0.6g
· 0% DV
Protein
6.5g
· 13% DV
Fat
5.5g
· 7% 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%
Boiled egg nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.5 g | 13% |
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 Medium Boiled egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 78 kcal |
| 1 piece (extra small) | 30 g | 47 kcal |
| 1 piece (small) | 40 g | 62 kcal |
| 1 piece (large) | 60 g | 93 kcal |
| 1 piece (extra large) | 70 g | 109 kcal |
| 100 g | 100 g | 155 kcal |
| 2 piece (medium) | 100 g | 155 kcal |
| 1 serving (large) | 100 g | 155 kcal |
| 3 piece (medium) | 150 g | 233 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Boiled egg
How long should you boil a boiled egg?
For a boiled egg, cook for about 6–7 minutes for a soft yolk, 8–9 minutes for a jammy yolk, or 10–12 minutes for a firm yolk. Start timing once the water reaches a boil, then cool the egg promptly.
How do you peel a boiled egg without it sticking?
Cooling a boiled egg in ice water after cooking often makes peeling easier. Tap the shell all over, roll the egg gently to loosen it, and begin peeling from the wider end, where there is usually a small air pocket.
Why does a boiled egg have a green ring around the yolk?
A green or gray ring forms when a boiled egg is cooked for too long or at too high a temperature. It comes from a harmless reaction between sulfur in the white and iron in the yolk; chilling the egg quickly helps prevent it.
How long do boiled eggs last in the refrigerator?
Boiled eggs can keep in the refrigerator for about one week when stored in their shells. Refrigerate them soon after cooking, rather than leaving them out, and discard any egg with a cracked shell or an unusual smell.
Can you freeze a boiled egg?
You can freeze a boiled egg, but its white often turns rubbery and watery after thawing. The yolk freezes better on its own. Thaw it in the refrigerator and use it soon, rather than refreezing it.
Can you reheat a boiled egg?
Yes, but reheat a boiled egg gently and avoid microwaving it whole in its shell. Steam can build up inside and make it burst. For a safer, more even result, peel and cut the egg before warming it in hot water.
Why do boiled eggs crack while cooking?
A boiled egg may crack when it hits the pan, heats too quickly, or is jostled by vigorous bubbling. Lower the eggs gently into the water and keep the boil gentle; a small crack does not automatically mean the egg is spoiled.
Should you put boiled eggs in cold water or boiling water?
Starting boiled eggs in cold water gives them a gradual, even rise in temperature and can reduce cracking. Place them in a single layer, cover with water, and begin timing once it boils; an ice bath afterward stops the cooking.
How can you tell if a boiled egg is fully cooked?
The most reliable way is to cut open a boiled egg: a fully cooked yolk is firm all the way through, with no runny center. If you need to check without cutting, spin the egg; a cooked one spins smoothly, while a raw one wobbles.
How long can a boiled egg sit out at room temperature?
Do not leave a boiled egg at room temperature for more than two hours; in hot conditions, refrigerate it sooner. Bacteria can multiply while it sits out, and chilling it afterward does not undo that risk.
Boiled egg Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.55µg · 23% DV
B2
0.25mg · 19% DV
B5
0.7mg · 14% DV
Minerals
Selenium
15µg · 27% DV
Phosphorus
86mg · 12% DV
Iodine
12µg · 8% DV
Zinc
0.5mg · 5% DV
Sodium
63mg · 3% DV
Potassium ⭐
63mg · 2% DV
Boiled egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled egg
To burn the 78 calories in 1 piece (medium) (50 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 Boiled egg?
A boiled egg is cooked in its shell in water, with a shorter cooking time leaving the yolk soft and a longer one setting it firm. It is a familiar breakfast choice in many places, served simply with salt and pepper, or alongside toast. You’ll also find it sliced into salads and sandwiches, or packed as an easy snack; in the UK, it is often paired with soldiers of toast for dipping.
It provides protein and vitamin B12, with very little carbohydrate; 100 g contains 13 g of protein. Pair it with vegetables or whole-grain toast for a more rounded meal, or use it to add substance to a salad without a rich dressing.
How Nutritious Is Boiled 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 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 Boiled egg Contain Allergens?
Contains these allergens:
Which Diets Is 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
Boiled egg Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.05g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.