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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Boiled Egg source
Image of Fried Egg source

Calories and Carbs

calories

Both fried egg and boiled egg are high in calories - fried egg has 196kcal of calories per 100 grams and boiled egg has 155kcal of calories.

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 13.6g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Boiled egg has 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

Fried egg and boiled egg contain similar amounts of trans fat - fried egg has 0.04g of trans fat per 100 grams and boiled egg does not contain significant amounts.

Vitamins

Vitamin A

Both fried egg and boiled egg are high in Vitamin A - 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 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.

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 62mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Fried egg has 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, fried egg has more beta-carotene than boiled egg per 100 grams. 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) .

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Cooked Boiled Egg
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Cooked Fried Egg
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