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Boiled egg (medium) Calories
High protein, vitamin B12, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (medium) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.6g
· 61%
Fiber
0g
Boiled egg (medium) 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
29µg · 19% 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
✓ 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
4.1g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Boiled egg (medium)
Boiled egg (medium) — Frequently Asked Questions
How long does a medium boiled egg keep in the fridge?
A boiled egg in its shell usually keeps for about 1 week in the refrigerator. Once peeled, it should be eaten sooner and stored in a sealed container.
Can boiled eggs be frozen?
Freezing whole boiled eggs is not ideal because the white often turns rubbery after thawing. If needed, the yolk freezes better than the whole egg.
Is a soft-set boiled egg safe to eat?
If the egg was fresh and handled properly, the risk is lower, but a runny yolk still carries some food safety risk compared with a fully cooked egg. Pregnant people, young children, older adults, and immunocompromised people should choose firmer-cooked eggs.
Does boiling change the protein compared with frying an egg?
The egg itself provides the protein, so the cooking method does not meaningfully reduce it. The main difference is usually added fat from frying, not the egg’s protein.
Why do boiled eggs sometimes peel badly?
Very fresh eggs are often harder to peel. Cooling them quickly after boiling and gently cracking the shell before peeling can help.
What foods pair well with boiled eggs for a more filling meal?
Boiled eggs pair well with whole-grain bread, vegetables, and yogurt for a more balanced meal. Vegetables add volume, while whole grains can make the meal more sustaining.
Are boiled eggs better before or after a workout?
They can work at either time depending on the rest of the meal and how soon you train. Before exercise, many people tolerate them better with an easy carb source; after exercise, they can help support protein intake.
Is it bad to eat boiled eggs at night?
No, eating a boiled egg at night is not inherently harmful. What matters more is your overall diet and whether late eating worsens reflux or discomfort for you.
Should everyone avoid eggs because of cholesterol?
No, that is too simplistic. For many people, overall diet quality matters more, but those with high cholesterol, diabetes, or cardiovascular disease should follow advice from their clinician.
Does the green-gray ring around the yolk mean the egg is spoiled?
Usually not. That ring is typically caused by overcooking and mainly affects appearance and texture rather than indicating spoilage.
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Nutrition data compiled from USDA FoodData Central and scientific sources.