Boiled Egg vs. Egg

Nutrition comparison of Cooked Boiled Egg and Egg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked boiled egg versus egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in boiled egg and egg:

  • Both egg and boiled egg are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
  • Egg has more niacin.
Detailed nutritional comparison of boiled egg and egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Egg src

Calories and Carbs

calories

Both egg and boiled egg are high in calories. Egg is very similar to egg for calories - egg has 143 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is similar to egg for protein, carbs and fat. Boiled egg has a macronutrient ratio of 34:3:63 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Egg
Protein 34% 36%
Carbohydrates 3% 2%
Fat 63% 62%
Alcohol ~ ~

carbohydrates

Both egg and boiled egg are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

The carbs in egg and boiled egg are both made of 100% sugar.

sugar

Egg and boiled egg contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and boiled egg has 1.1g of sugar.



Protein

protein

Both egg and boiled egg are high in protein. Egg is very similar to egg for protein - egg has 12.6g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Egg and boiled egg contain similar amounts of saturated fat - egg has 3.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

trans fat

Both egg and boiled egg are low in trans fat - egg has 0.04g of trans fat per 100 grams and boiled egg does not contain significant amounts.

cholesterol

Both egg and boiled egg are high in cholesterol. Egg is very similar to egg for cholesterol - egg has 372mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.

Vitamins

Vitamin A

Both egg and boiled egg are high in Vitamin A. Egg has a little more Vitamin A (7%) than boiled egg by weight - egg has 160ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Both egg and boiled egg are high in Vitamin D. Egg is very similar to egg for Vitamin D - egg has 82iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.

Vitamin E

Egg and boiled egg contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Egg and boiled egg contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

Egg has more niacin. Both boiled egg and egg contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Boiled Egg Egg
Thiamin 0.066 MG 0.04 MG
Riboflavin 0.513 MG 0.457 MG
Niacin 0.064 MG 0.075 MG
Pantothenic acid 1.398 MG 1.533 MG
Vitamin B6 0.121 MG 0.17 MG
Folate 44 UG 47 UG
Vitamin B12 1.11 UG 0.89 UG

Minerals

calcium

Both egg and boiled egg are high in calcium. Egg has 12% more calcium than boiled egg - egg has 56mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Egg has 47% more iron than boiled egg - egg has 1.8mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Egg and boiled egg contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and boiled egg has 126mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both boiled egg and egg contain significant amounts of lutein + zeaxanthin.

Boiled Egg Egg
beta-carotene 11 UG ~
lutein + zeaxanthin 353 UG 503 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both boiled egg and egg contain significant amounts of alpha linoleic acid (ALA) and DHA.

Boiled Egg Egg
alpha linoleic acid 0.035 G 0.048 G
DHA 0.038 G 0.058 G
EPA 0.005 G ~
DPA ~ 0.007 G
Total 0.078 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, both boiled egg and egg contain significant amounts of linoleic acid.

Boiled Egg Egg
linoleic acid 1.188 G 1.555 G
other omega 6 ~ 0.022 G
Total 1.188 G 1.577 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg (Egg, whole, raw, fresh) .

Cooked Boiled Egg g

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choline
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G Water G
G Starch G
G Alcohol G