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Boiled Egg (medium) Calories
Source of protein and vitamin B12, contains 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
9.9g
· 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
Iodine
48µg · 32% DV
Phosphorus
198mg · 28% 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
3.7g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Boiled Egg (medium)
Boiled Egg (medium) — Frequently Asked Questions
How long does a boiled egg keep in the fridge?
A boiled egg kept in its shell usually lasts up to 1 week in the refrigerator. If it has been peeled, it is best eaten sooner and stored in a sealed container.
Can boiled eggs be frozen?
Freezing whole boiled eggs is not ideal because the whites can turn rubbery after thawing. If needed, the yolks freeze better than the whole egg.
Does the green ring around the yolk mean the egg is bad?
No. That greenish ring usually forms from overcooking or slow cooling after cooking, and it does not by itself mean the egg is spoiled.
Why are some boiled eggs hard to peel?
Very fresh eggs are often harder to peel after boiling. Cooling them quickly and using eggs that are a few days old can help.
Is a boiled egg better before or after a workout?
Its protein makes it a practical post-workout food, especially as part of a meal or snack. Before training, it can still work, but pairing it with a carbohydrate source may provide more balanced energy.
Is it okay to eat boiled eggs at night?
Yes, for most people boiled eggs are fine in the evening. They can be filling, though anyone prone to indigestion may prefer a lighter portion close to bedtime.
What pairs well with boiled eggs for a more balanced meal?
Boiled eggs go well with vegetables, whole-grain bread, fruit, or yogurt. Pairing them with fiber-rich foods can make the meal more satisfying and varied.
Are boiled eggs a better choice than scrambled eggs or an omelet?
It depends on how the other eggs are cooked. Boiled eggs are often the simpler option because they do not require added oil, while scrambled eggs and omelets can vary a lot based on ingredients.
Is it bad to eat boiled eggs every day?
For many healthy adults, eggs can fit into a balanced diet on a regular basis. People with an egg allergy or those following specific medical advice about cholesterol should follow their clinician’s guidance.
How can you tell if a boiled egg has gone bad?
A bad smell, slimy texture, or unusual discoloration are common warning signs. If you are unsure, it is safest not to eat it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.