Boiled Egg vs. Milk

Nutrition comparison of Cooked Boiled Egg and Milk


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 milk (100g each) below using 2020 USDA and NIH data[1].

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

  • Both milk and boiled egg are high in calcium.
  • Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, milk contains more niacin.
  • Boiled egg is a great source of Vitamin A and Vitamin D.
  • Boiled egg is an excellent source of protein.
  • Milk has 62% less saturated fat than boiled egg.
Detailed nutritional comparison of boiled egg and milk 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Milk src

Calories and Carbs

calories

Boiled egg is high in calories and milk has 68% less calories than boiled egg - milk has 50 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to milk per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for milk, 26:38:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Milk
Protein 34% 26%
Carbohydrates 3% 38%
Fat 64% 36%
Alcohol ~ ~

carbohydrates

Both milk and boiled egg are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

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

sugar

Milk and boiled egg contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and boiled egg has 1.1g of sugar.

Protein

protein

Boiled egg is an excellent source of protein and it has 281% more protein than milk - milk has 3.3g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Milk has 62% less saturated fat than boiled egg - milk has 1.3g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

trans fat

Both milk and boiled egg are low in trans fat - milk has 0.09g of trans fat per 100 grams and boiled egg does not contain significant amounts.

cholesterol

Boiled egg is high in cholesterol and milk has 98% less cholesterol than boiled egg - milk has 8mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.

Vitamins

Vitamin C

Milk and boiled egg contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.

Vitamin A

Boiled egg is a great source of Vitamin A and it has 171% more Vitamin A than milk - milk has 55ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Boiled egg is a great source of Vitamin D and it has 78% more Vitamin D than milk - milk has 49iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.

Vitamin E

Milk and boiled egg contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Milk and boiled egg contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

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

Boiled Egg Milk
Thiamin 0.066 MG 0.039 MG
Riboflavin 0.513 MG 0.185 MG
Niacin 0.064 MG 0.092 MG
Pantothenic acid 1.398 MG 0.356 MG
Vitamin B6 0.121 MG 0.038 MG
Folate 44 UG 5 UG
Vitamin B12 1.11 UG 0.53 UG

Minerals

calcium

Both milk and boiled egg are high in calcium. Milk has 140% more calcium than boiled egg - milk has 120mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Boiled egg has 58 times more iron than milk - milk has 0.02mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Milk and boiled egg contain similar amounts of potassium - milk has 140mg 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 milk contain small amounts of beta-carotene.

Boiled Egg Milk
beta-carotene 11 UG 4 UG
lutein + zeaxanthin 353 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than milk per 100 grams.

Boiled Egg Milk
alpha linoleic acid 0.035 G 0.008 G
DHA 0.038 G ~
EPA 0.005 G ~
Total 0.078 G 0.008 G

omega 6s

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

Boiled Egg Milk
linoleic acid 1.188 G 0.062 G
other omega 6 ~ 0.004 G
Total 1.188 G 0.066 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Boiled Egg or Milk .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

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FAQ

Does milk or boiled egg contain more calories in 100 grams?
Boiled egg is high in calories and milk has 70% less calories than boiled egg - milk has 50 calories in 100g and boiled egg has 155 calories.

Is milk or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 280% more protein than milk - milk has 3.3g of protein per 100 grams and boiled egg has 12.6g of protein.

Does milk or boiled egg have more carbohydrates?
By weight, both milk and boiled egg are low in carbohydrates - milk has 4.8g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in milk and boiled egg are both made of 100% sugar.

Does milk or boiled egg contain more calcium?
Both milk and boiled egg are high in calcium. Milk has 140% more calcium than boiled egg - milk has 120mg of calcium in 100 grams and boiled egg has 50mg of calcium.