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Hard-boiled egg Calories
High in protein, vitamin B12 and choline. Low in carbs.
CALORIES
GI
POTASSIUM
FIBER
Hard-boiled egg Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 33%
Fat
11g
· 64%
Fiber
0g
Hard-boiled egg 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
140mg · 20% DV
Iodine
29µg · 19% DV
Zinc
1mg · 9% DV
Hard-boiled egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Hard-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 Hard-boiled egg Contain Allergens?
Contains these allergens:
Which Diets Is Hard-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
Hard-boiled egg Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
2g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Hard-boiled egg
Hard-boiled egg — Frequently Asked Questions
How long does a hard-boiled egg keep in the fridge?
A hard-boiled egg in its shell usually keeps for about 1 week in the refrigerator. Once peeled, it dries out and picks up odors faster, so store it sealed and eat it sooner.
Can hard-boiled eggs be frozen?
Freezing whole hard-boiled eggs is not ideal because the whites often turn rubbery and watery. If needed, the yolks freeze better than the whole egg.
Is the green-gray ring around the yolk harmful?
No, it is usually harmless. It forms mainly from overcooking or slow cooling and affects appearance and texture more than safety.
Why are some hard-boiled eggs difficult to peel?
Very fresh eggs tend to be harder to peel after boiling. Cooling them quickly in cold water and gently cracking the shell before peeling can help.
Are hard-boiled eggs better before or after a workout?
They can work at either time, depending on the rest of the meal. Before training, they are often easier to tolerate in a light meal; after training, pairing them with a carbohydrate source can make recovery meals more balanced.
Is it okay to eat hard-boiled eggs at night?
Yes, for most people they are fine in the evening. However, their fat content may feel heavy late at night for people with sensitive digestion.
Are hard-boiled eggs healthier than raw eggs?
In most cases, yes. Boiling improves food safety compared with raw egg and generally makes the protein easier for the body to use.
What should you eat with hard-boiled eggs for a more balanced meal?
Vegetables add volume and fiber, while foods like whole-grain bread or boiled potatoes make the meal more filling. Eggs alone are convenient, but pairing them with plant foods creates a more rounded plate.
Is it okay to eat hard-boiled eggs every day?
For many healthy adults, moderate daily intake can fit into a balanced diet. What matters most is the overall eating pattern and, for some people, individual response to dietary cholesterol.
Who should be careful with hard-boiled eggs?
Anyone with an egg allergy should avoid them. People with weakened immunity, older adults, pregnant people, and young children should also make sure eggs are fully cooked for food safety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.