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Boiled Egg (Medium) Calories
Medium-boiled egg, creamy yolk.
CALORIES
GI
POTASSIUM
FIBER
Boiled Egg (Medium) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Boiled Egg (Medium) 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
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Boiled Egg (Medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled Egg (Medium) 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 (Medium) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled Egg (Medium) 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
Boiled Egg (Medium) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Boiled Egg (Medium)
Boiled Egg (Medium) — Frequently Asked Questions
How can a medium-boiled egg be prepared safely?
Use fresh eggs with intact shells and cook them carefully to reach the desired jammy center. For pregnant people, young children, older adults, and anyone with a weakened immune system, fully cooked eggs are usually the safer choice.
How long does a boiled egg keep in the fridge?
A boiled egg in its shell generally keeps for about 1 week in the refrigerator. Once peeled, it should be stored in a sealed container and eaten sooner.
Can a medium-boiled egg be reheated?
Yes, but reheating usually firms up the yolk and changes the texture. It is best when freshly cooked and eaten soon after preparation.
Is the green-gray ring around a hard-boiled yolk harmful?
No, it is usually not harmful. It typically forms from overcooking or slow cooling and mainly affects appearance and flavor.
Is a boiled egg better before or after a workout?
It can work at either time depending on the meal. Before training, it is often easier to tolerate when paired with a carb source; after training, it can be a practical way to support protein intake.
What foods pair well with boiled eggs for a more balanced meal?
Boiled eggs pair well with vegetables, whole grains, and fruit for a more balanced plate. Adding foods like whole-grain toast, salad, or yogurt can improve variety and satiety.
Does boiling reduce the protein in an egg?
Boiling does not remove the egg’s protein. Cooking mainly changes protein structure, which can make it easier to digest for many people.
Is it okay to eat boiled eggs every day?
For many people, boiled eggs can fit into a balanced daily diet. The bigger picture matters, including overall diet quality, individual cholesterol response, and any medical advice you have been given.
Is a boiled egg healthier than an omelet?
Not automatically; the main difference is often what gets added during cooking. A boiled egg needs no extra oil, while an omelet can become richer depending on the fat, cheese, or fillings used.
Who should be careful with medium-boiled eggs?
Anyone with an egg allergy should avoid them. People at higher risk from foodborne illness should also be cautious with soft or jammy eggs and may be better off choosing fully cooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.