Hard-Boiled Egg Nutrition Profile
Medically reviewed by Elizabeth Barnes, RDNMedically reviewed by Elizabeth Barnes, RDNA hard-boiled egg is a good source of protein, vitamins, and minerals, plus it is easy to prepare and eat. However, since eggs contain cholesterol, people with high cholesterol should be mindful of how many hard-boiled eggs they eat and how often.This article explains hard-boiled egg nutrition, how it changes with and without the yolk, the benefits and downsides, and ways to eat it.
Kinga Krzeminska / Getty Images
Hard-Boiled Egg Nutrition RundownA hard-boiled egg contains the following nutrients:Calories: 78Protein: 6 grams (g)Fat: 5 gCarbohydrate: 1 gCalcium: 25 milligrams (mg)Magnesium: 5 mgPhosphorus: 86 mgPotassium: 63 mgCholine: 147 mgFolate: 22 micrograms (mcg)Vitamin A: 75 mcgLutein and zeaxanthin: 176 mcgProteinProtein is an essential macronutrient. It helps your body build cells, muscles, skin, organs, and bones. Proteins from animal sources, like eggs, contain all nine essential amino acids your body cannot make on its own.Egg protein is inexpensive and accessible, has antimicrobial and immuno-protective properties, and can protect against chronic disease.
Related: Complete vs. Incomplete Proteins: Understanding the Difference
CalciumCalcium is an essential mineral that helps you have strong bones and teeth. It is necessary for muscles, nerves, blood vessels, and hormone production. Adults need 1,000–1,300 mg of calcium every day.PhosphorusPhosphorus is an essential mineral that helps build strong bones and teeth, like calcium. Adults require 700 mg of phosphorus daily.If you have chronic kidney disease and are on a low-phosphorus diet, discuss eggs with a healthcare provider to learn how to eat them without causing harm.
Related: Does Phosphorus Strengthen Your Bones?
PotassiumPotassium is essential for nerves, muscles, cells, heart, and blood vessel health. However, most people in the United States get less than the recommended amount of potassium in their diets.Some people may be more at risk for not getting enough potassium in their diets, including:People with inflammatory bowel disease (IBD), including Crohn’s disease or ulcerative colitisPeople who use laxatives or diureticsPeople with pica (those who crave and eat nonfood items, like clay)FolateFolate is a form of vitamin B9. It is a water-soluble vitamin, meaning your body does not store it, and you must consume it regularly. Folate is required for cell health and DNA and other genetic material. It is especially important for people who are pregnant because it has been shown to prevent neural tube defects, like spina bifida, in fetuses.CholineCholine is an essential nutrient needed for metabolism and cell health. A hard-boiled egg is one of the best food sources of choline (only beef liver has more than an egg).Those at risk of not getting enough choline include:Pregnant peoplePeople with specific genetic alterationsThose receiving total parenteral nutrition (TPN, getting nutrition through a feeding tube or intravenously)Vitamin AVitamin A is a fat-soluble vitamin (your body stores it). It is essential for tissue, skin, eye, immune system, and reproductive health.Vitamin A deficiency is rare. However, some groups are more at risk, including:Premature infants through their first year of lifePeople with cystic fibrosisThose with gastrointestinal disordersLutein and ZeaxanthinLutein and zeaxanthin are antioxidants important for eye health. Research shows that higher intakes may protect against age-related macular degeneration (AMD), a cause of blindness in older people. Protein and Cholesterol in 2 to 4 Hard-Boiled EggsHow many hard-boiled eggs you should eat daily depends on your situation and health goals. You may get more nutrients with more hard-boiled eggs, but you also get more cholesterol. Here's the breakdown by number of hard-boiled eggs:One egg: 6 g of protein and 186 mg of cholesterolTwo eggs: 12 g of protein and 372 mg of cholesterolThree eggs: 18 g of protein and 558 mg of cholesterolFour eggs: 24 g of protein and 744 mg of cholesterol
With or Without Yolk: What Changes?The egg yolk is the powerhouse of nutrition in an egg. It is an egg's primary source of vitamins and minerals. However, yolks are also the sole source of cholesterol. Egg whites contain none.Research has discovered that there are 1,392 proteins in egg whites and egg yolks. In the egg white, 579 are present; in the egg yolk, 584 proteins are present. The egg whites and yolk also contain 229 commonly present proteins.Weighing Hard-Boiled Egg Benefits vs. DownsidesWhile hard-boiled eggs are a potent source of nutrition, their main downside is they are high in cholesterol. It used to be believed that eggs were bad for people with heart disease and high cholesterol because of an egg's cholesterol content.However, one study found that eating an egg a day was not associated with cardiovascular disease risk. That may be because most of the cholesterol in your body doesn't come from the cholesterol you eat in food. It comes from your liver, which makes cholesterol from saturated fats and trans fats in your diet. These tend to be the bigger risks when it comes to high cholesterol. Can You Eat Eggs With High Cholesterol?Healthy people can include up to one egg daily as part of a heart-healthy diet. However, if you have high cholesterol, you should reduce your saturated fat and dietary cholesterol intakes. This does not mean you need to cut out eggs altogether. A healthcare provider may advise limiting it to one per day or alternating with egg whites occasionally.
Ways to Eat Hard-Boiled EggsYou can eat hard-boiled eggs in various ways. Try mixing it up with one of the following:Slicing it up and adding salt, pepper, or your favorite seasoningChopping it into a saladSlicing and placing on toast with avocado and tomatoChopping and adding to oatmeal or a grain bowlNutritionally, How Hard-Boiled Eggs Compare to Other EggsNutritionally, eggs differ slightly based on how they are cooked. These differences mainly occur due to oils, other added ingredients, and how cooking processes alter nutrients.Below are some ways a hard-boiled egg differs nutritionally from omelets, scrambled eggs, egg whites, and fried eggs made with a single egg.
Hard-Boiled
Omelets
Scrambled
Egg Whites
Fried
Calories
78
93
91
17
90
Fat
5 g
7 g
7 g
0 g
7 g
Protein
6 g
6 g
6 g
4 g
6 g
Cholesterol
186 mg
191 mg
169 mg
0 g
184 mg
SummaryA plain hard-boiled egg without added fats or oils is the most nutritious way to eat an egg. Despite the controversy over the cholesterol in eggs, experts agree that eggs are a nutritious addition to a heart-healthy diet in moderation. If you have high cholesterol, work with a healthcare provider to determine how often you can eat eggs and how many eggs per day are right for you. Read the original article on Verywell Health.
Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!
Account Frozen
Your account is frozen. You can still view content but cannot interact with it.
Please go to your settings to update your account status.
Open Profile Settings