Nutrition for Boiled Egg (cooked)

Calories, Protein, Vitamins and More


image of boiled egg source

Boiled Egg Nutrition Summary

One cooked boiled egg (50 grams or 1.76 oz) contains 78 calories and 6.3 grams of protein. Boiled egg consist of 75% water, 1% carbohydrates, 13% protein, and 11% fat.

Boiled egg is an excellent source of many nutrients, including Vitamin A, Vitamin D and calcium. It also contains significant amounts of protein, potassium, riboflavin, Vitamin B12, phosphorus, choline and selenium.

In one cooked boiled egg:

  • Calories: 78
  • Protein: 6.3 g
  • Sugar: 0.6 g
  • Fat: 5.3 g, (Saturated: 1.6 g)
  • Cholesterol: 186.5 mg
  • Sodium: 62 mg
There is no significant amounts of dietary fiber in boiled egg.

See the Boiled Egg Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Egg, whole, cooked, hard-boiled.

Calories in Boiled Egg

Boiled egg has 78 calories per boiled egg or 156 calories for every 100 grams. Most of its calories are from fat and protein.

63 percent of calories in boiled egg are from fat, 34% of calories are from protein and 3% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 3% the calories in cooked boiled egg are from carbohydrates. The carbs in boiled egg are mostly in the form of sugar (100%).

  • Sugar: 0.6 g
There is no significant amounts of dietary fiber or starch in boiled egg.

Calories from Fat

The majority, or 63% of the calories in cooked boiled egg are from fat. Boiled egg has a moderate amount of total fat, with 5.3 grams or 8% of recommended daily values per boiled egg. It also is cholestrol free. Most of the fat in boiled egg are healthier unsaturated fats:

  • Total fat: 5.3 g
  • Saturated fat: 1.6 g
  • Monounsaturated fat: 2 g
  • Polyunsaturated fat: 0.7 g
There is no significant amounts of cholestrol in boiled egg.

Omega-6 in Boiled Egg

A good source of omega-6 fatty acids, every boiled egg of boiled egg contains a total of 0.7 grams of omega-6. In addition, a large portion of the omega-6 in boiled egg comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.59 g
  • other omega 6: 0.07 g

Calories Similar to Boiled Egg

Some other dairy or egg products with similar calories to boiled egg by weight:

Protein in Boiled Egg

An excellent source of protein, a single boiled egg contains 13% of recommended daily values or 6.3 grams of protein. In addition, boiled egg is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 6.29 g
  • Tryptophan: 0.08 g
  • Threonine: 0.3 g
  • Isoleucine: 0.34 g
  • Leucine: 0.54 g
  • Lysine: 0.45 g
  • Methionine: 0.2 g
  • Phenylalanine: 0.33 g
  • Valine: 0.38 g
  • Histidine: 0.15 g

Protein Similar to Boiled Egg

Some other dairy or egg products with similar amounts of protein to boiled egg by weight:

Vitamins and Minerals in Boiled Egg

An good source of nutrients, cooked boiled egg contains abundant amounts of Vitamin A and calcium. In fact, a single boiled egg contains 11% of recommended daily values or 74.5 ug of Vitamin A.

Vitamins in boiled egg (1 large):
  • Vitamin a: 74.5 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: 0.3 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.5 mg
  • Folate: 22 ug
  • Vitamin b12: 0.6 ug
  • Vitamin k: 0.2 ug
Minerals in boiled egg (1 large):
  • Calcium: 25 mg
  • Potassium: 63 mg
  • Iron: 0.6 mg
  • Magnesium: 5 mg
  • Zinc: 0.5 mg
  • Selenium: 15.4 ug
  • Phosphorus: 86 mg
  • Choline: 146.9 mg
There is no significant amounts of copper, manganese, pantothenic acid or vitamin c in boiled egg.

Similar to Boiled Egg for Vitamin A

Here are some other dairy or egg products with similarly abundant amounts of Vitamin A to boiled egg:

Flavonoids and Carotenoids in Boiled Egg [3]

Boiled egg contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one boiled egg:

  • beta-carotene: 6 ug
  • lutein + zeaxanthin: 177 ug

Boiled Egg Nutrition Chart

Boiled Egg:

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iron
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histidine
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lysine
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phenylalanine
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.


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