Boiled Egg vs. Fried Egg

Nutrition comparison of Cooked Boiled Egg and Cooked Fried 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 cooked fried egg (100g each) below using 2020 USDA and NIH data[1].

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

  • Both fried egg and boiled egg are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
  • Fried egg has more niacin.
Detailed nutritional comparison of boiled egg and fried 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 Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Fried Egg src

Here's an infographic summarizing the nutritional differences between boiled egg and fried egg. marks particularly rich nutrients.


Calories and Carbs

calories

Both fried egg and boiled egg are high in calories. Fried egg has 26% more calories than boiled egg - fried egg has 196 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to fried egg for carbs. Boiled egg has a macronutrient ratio of 34:3:63 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Fried Egg
Protein 34% 29%
Carbohydrates 3% 2%
Fat 63% 70%
Alcohol ~ ~

carbohydrates

Both fried egg and boiled egg are low in carbohydrates - fried egg has 0.83g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

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

sugar

Fried egg and boiled egg contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and boiled egg has 1.1g of sugar.



Protein

protein

Both fried egg and boiled egg are high in protein. Fried egg has a little more protein (8%) than boiled egg by weight - fried egg has 13.6g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Boiled egg has 24% less saturated fat than fried egg - fried egg has 4.3g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

trans fat

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

cholesterol

Both fried egg and boiled egg are high in cholesterol. Fried egg has a little more cholesterol (8%) than boiled egg by weight - fried egg has 401mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.

Vitamins

Vitamin A

Both fried egg and boiled egg are high in Vitamin A. Fried egg has 47% more Vitamin A than boiled egg - fried egg has 219ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Both fried egg and boiled egg are high in Vitamin D. Fried egg is very similar to boiled egg for Vitamin D - fried egg has 88iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.

Vitamin E

Fried egg and boiled egg contain similar amounts of Vitamin E - fried egg has 1.3mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Fried egg and boiled egg contain similar amounts of Vitamin K - fried egg has 5.6ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

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

Boiled Egg Fried Egg
Thiamin 0.066 MG 0.044 MG
Riboflavin 0.513 MG 0.495 MG
Niacin 0.064 MG 0.082 MG
Pantothenic acid 1.398 MG 1.66 MG
Vitamin B6 0.121 MG 0.184 MG
Folate 44 UG 51 UG
Vitamin B12 1.11 UG 0.97 UG

Minerals

calcium

Both fried egg and boiled egg are high in calcium. Fried egg has 24% more calcium than boiled egg - fried egg has 62mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Fried egg has 59% more iron than boiled egg - fried egg has 1.9mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Fried egg and boiled egg contain similar amounts of potassium - fried egg has 152mg 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 fried egg contain significant amounts of lutein + zeaxanthin.

Boiled Egg Fried Egg
beta-carotene 11 UG 35 UG
lutein + zeaxanthin 353 UG 543 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) than boiled egg per 100 grams. Both boiled egg and fried egg contain significant amounts of DHA.

Boiled Egg Fried Egg
alpha linoleic acid 0.035 G 0.137 G
DHA 0.038 G 0.063 G
EPA 0.005 G ~
DPA ~ 0.007 G
Total 0.078 G 0.207 G

omega 6s

Comparing omega-6 fatty acids, fried egg has more linoleic acid than boiled egg per 100 grams.

Boiled Egg Fried Egg
linoleic acid 1.188 G 2.781 G
other omega 6 ~ 0.019 G
Total 1.188 G 2.8 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 Fried Egg (Egg, whole, cooked, fried) .

Cooked Boiled Egg g

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