Fried Egg vs. Boiled Egg

Nutrition comparison of Cooked Fried Egg and Cooked Boiled Egg


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

We compared the nutritional contents of cooked fried egg versus cooked boiled 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 Fried Egg source
Image of Boiled 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.

The B Vitamins

Fried egg has more niacin. Both fried egg and boiled egg contain significant amounts of thiamin, riboflavin, pantothenic acid, vitamin b6, folate and vitamin b12.

Fried Egg Boiled Egg
Thiamin 0.044 MG 0.066 MG
Riboflavin 0.495 MG 0.513 MG
Niacin 0.082 MG 0.064 MG
Pantothenic acid 1.66 MG 1.398 MG
Vitamin B6 0.184 MG 0.121 MG
Folate 51 UG 44 UG
Vitamin B12 0.97 UG 1.11 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 fried egg and boiled egg contain significant amounts of lutein + zeaxanthin.

Fried Egg Boiled Egg
beta-carotene 35 UG 11 UG
lutein + zeaxanthin 543 UG 353 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 fried egg and boiled egg contain significant amounts of DHA.

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

omega 6s

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

Fried Egg Boiled Egg
other omega 6 0.203 G 0.149 G
linoleic acid 2.781 G 1.188 G
Total 2.984 G 1.337 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: Fried Egg (Egg, whole, cooked, fried) and Boiled Egg (Egg, whole, cooked, hard-boiled) .

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Cooked Fried Egg
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Daily Values (%)

Cooked Boiled Egg
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