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Nutrition Facts of Hard Boiled Eggs: Calories, Protein and More

Hard-boiled eggs are often considered one of the most versatile and affordable foods. Not only are they easy to prepare, but they are also packed with essential nutrients, protein, and healthy fats. In this article, we will take a detailed look at the nutritional value of hard-boiled eggs, their calorie intake, protein content, and their impact on health. Get ready to discover why they deserve their place in a balanced diet!

Hard Boiled Eggs Nutrition Facts: Calories, Protein, and More

Eggs are a source of protein and nutrients.

They can be added to many dishes and prepared in many ways. One way to enjoy eggs is to boil them. Hard-boiled eggs make great salad toppers and can be eaten on their own with a pinch of salt and pepper.

Here's everything you need to know about hard-boiled eggs.

Nutritional contributions

Hard-boiled eggs are packed with nutrients, protein and healthy fats . One large hard-boiled egg (50 grams) provides:

  • Calories: 77
  • Carbohydrates: 0.6 grams
  • Total fat: 5.3 grams
  • Saturated fat: 1.6 grams
  • Monounsaturated fat: 2.0 grams
  • Cholesterol: 212 mg
  • Protein: 6.3 grams
  • Vitamin A: 6% of the Recommended Dietary Allowance (RDA)
  • Vitamin B2 (riboflavin): 15% of RDA
  • Vitamin B12 (cobalamin): 9% of the RDA
  • Vitamin B5 (pantothenic acid): 7% of the RDA
  • Phosphorus: 86 mg, or 9% of the RDA
  • Selenium: 15.4 mcg, or 22% of the RDA

Despite all the nutrients that eggs have to offer, they are a fairly low-calorie food. Hard-boiled eggs provide only 77 calories, 5 grams of fat, and a very small amount of carbohydrates.

They are also a very good source of lean protein, at about 6 grams per egg. Additionally, eggs contain a full range of amino acids, meaning they are a complete source of protein.

Hard-boiled eggs also provide a variety of important nutrients, including vitamin D, zinc, calcium, and all the B vitamins. They are an excellent source of riboflavin (vitamin B2) and vitamin B12.

Many of the nutrients in eggs reside exclusively in the yolk, while the egg white contains primarily protein.

SUMMARY: Hard-boiled eggs are low in calories and rich in several important vitamins, minerals and nutrients. While the yolk provides nutrients, fat and protein, the white is almost exclusively protein.

An excellent source of high quality protein

Protein is vital for many components of your health, including building muscles and bones and producing hormones and enzymes.

Eggs provide about 6 grams of high-quality protein. In fact, eggs are one of the best sources of protein you can eat. This is because of their complete protein profile — eggs contain all nine essential amino acids.

A common misconception is that protein is only found in the egg white. However, nearly half of an egg's protein content comes from the yolk.

Therefore, it is best to consume the whole egg – yolk and all – to benefit from the protein and nutrients that eggs have to offer.

SUMMARY: Eggs are an excellent source of protein. They contain all nine essential amino acids, and both the white and yolk contain this important nutrient.

High in cholesterol but does not increase risk of heart disease

Over the years, eggs have gotten a bad rap for being high in cholesterol. It's true that eggs are loaded with cholesterol. One large hard-boiled egg provides 212 mg of cholesterol, or 71% of the RDI.

However, recent research shows that dietary cholesterol has very little effect on blood cholesterol.

For most people, dietary cholesterol is not associated with heart disease risk and does not increase total cholesterol or “bad” LDL cholesterol levels. In fact, eating eggs may improve “good” HDL cholesterol.

Additionally, two studies in more than 100,000 healthy adults found that eating one whole egg per day was not linked to an increased risk of heart disease.

However, people with diabetes should exercise caution when consuming eggs, as some research indicates that eating 7 eggs per week may increase their risk of heart disease.

Ultimately, more research is needed on the link between egg consumption and heart disease risk in people with diabetes.

SUMMARY: Although hard-boiled eggs are high in cholesterol, studies show that dietary cholesterol does not negatively impact blood cholesterol in most people. In fact, eggs have been shown to improve cholesterol profiles by increasing “good” HDL cholesterol.

Promote brain and eye health

Eggs provide important essential nutrients and antioxidants that support brain and eye health.

Choline

Choline is an essential nutrient for many critical processes in your body. Your body produces choline on its own, but not in large amounts. Therefore, you must get choline from your diet to avoid a deficiency. Yet, most Americans do not get enough.

Choline is essential for maintaining a healthy nervous system because it helps produce acetylcholine, a neurotransmitter involved in memory and learning.

Choline is important throughout your life. It supports fetal brain and memory development, as well as cognitive function in older adults. It is also vital for pregnant women, as adequate choline levels can reduce the risk of neural tube defects in the fetus.

Choline is found in the yolk—one large hard-boiled egg contains 147 mg of choline, or 27% of the daily value. In fact, eggs are the most concentrated source of choline in the American diet.

Lutein and Zeaxanthin

Lutein and zeaxanthin are two antioxidants best known for their role in eye health. They fight harmful oxygen-induced free radicals that can build up in your eyes.

Lutein and zeaxanthin have been shown to slow the formation of cataracts and protect against age-related macular degeneration (AMD). They can even protect your eyes from harmful blue light.

Egg yolks are an excellent source of both of these carotenoids. Plus, because of the fat profile of the yolk, your body seems to absorb lutein and zeaxanthin very well.

SUMMARY: Egg yolks are an excellent source of choline, which is essential for brain health and development. They are also rich in lutein and zeaxanthin, antioxidants that promote eye health.

Hard vs Fried

Hard-boiled eggs are made by placing shelled eggs in a pot of cold water and then boiling them until the yolk solidifies. They are cooked without additional butter or oil.

On the other hand, fried eggs require extra butter or oil, which add extra calories and fat.

For example, a large hard-boiled egg contains 77 calories and 5.3 grams of fat, compared to 90 calories and 7 grams of fat in a large fried egg.

Aside from fat and calorie content, hard-boiled and fried eggs have very similar vitamin and mineral profiles. They do not differ in their amount of protein and nutrients.

SUMMARY: While hard-boiled eggs are prepared without any other ingredients, fried eggs require more butter or oil, making them higher in calories. However, fried and soft-boiled eggs are very similar from a micronutrient perspective.

The essentials

Hard-boiled eggs are a low-calorie, nutrient-dense food. They are an excellent source of high-quality protein and are rich in B vitamins, zinc, calcium, and other important nutrients and antioxidants like choline, lutein, and zeaxanthin.

Although high in cholesterol, eggs do not appear to increase the risk of heart disease in most people. Hard-boiled eggs are prepared without additional oil or butter, so they are lower in calories and fat than fried eggs.

They can be one of the simplest and most nutritious additions to your diet.

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