Egg Nutrition Facts: Calories, Protein and More!

By John C. Barnard Last updated Apr 21, 2022 0

Eggs are high in protein and nutrients.

They can be used in a variety of recipes and prepared in a variety of ways.

Hard-boiling eggs are one way to enjoy them. Hard-boiled eggs are delicious as salad toppers or on their own with a pinch of salt and pepper.

Everything you need to know about hard-boiled eggs is right here.

Nutritional Information

Hard-boiled eggs are high in minerals, protein, and omega-3 fatty acids. one large hard-boiled egg (50 grams) contains:

77 calories

Carbohydrates: 0.6 g

5.3 grams of total fat

1.6 grams of saturated fat

2.0 grams of monounsaturated fat

212 mg cholesterol

6.3 grams of protein

Vitamin A: 6% of the RDA (Recommended Daily Allowance) (RDA)

15 percent of the RDA for vitamin B2 (riboflavin).

9 percent of the RDA for vitamin B12 (cobalamin).

7 percent of the RDA for vitamin B5 (pantothenic acid).

86 mg of phosphorus, or 9% of the RDA

Selenium: 15.4 micrograms (mcg), or 22% of the RDA

Eggs are a relatively low-calorie food for all the nutrients they provide. Hard-boiled eggs have only 77 calories, 5 grams of fat, and negligible carbohydrate content.

With roughly 6 grams of lean protein per egg, they’re also a great source of protein.

Eggs also contain a complete variety of amino acids, making them a complete protein source.

Vitamin D, zinc, calcium, and all of the B vitamins are among the minerals found in hard-boiled eggs. Riboflavin (vitamin B2) and vitamin B12 are particularly abundant in them.

The yolk contains the majority of the nutrients in eggs, whereas the egg white mostly contains protein.

High-Quality Protein in a Convenient Form

Protein is necessary for several aspects of your health, including the development of muscle and bone, as well as the production of hormones and enzymes.

About 6 grams of high-quality protein can be found in an egg. In fact, eggs are one of the greatest protein sources available.

This is owing to the fact that eggs have a complete protein composition, containing all nine essential amino acids.

The protein is only contained in the egg white, according to a widespread myth.

The yolk, on the other hand, contains over half of the protein in an egg.

To reap the benefits of the protein and nutrients included in eggs, it’s better to eat the whole egg, yolk, and all.

Cholesterol Is High, Yet It Does Not Increase the Risk of Heart Disease.

Eggs have acquired a poor rap over the years due to their high cholesterol level.

Eggs do have a lot of cholesterol in them. One big hard-boiled egg contains 212 mg of cholesterol or 71% of the recommended daily allowance.

Recent research, however, indicates that dietary cholesterol has very little impact on blood cholesterol levels.

Dietary cholesterol is not linked to an increased risk of heart disease in most people, and it does not raise total cholesterol or “bad” LDL cholesterol levels.

In fact, eating eggs may help you get more “good” HDL cholesterol.

Furthermore, eating one whole egg per day was not connected to an increased risk of heart disease in two studies including over 100,000 healthy adults.

People with diabetes, on the other hand, should be cautious while eating eggs, as some evidence suggests that eating seven eggs per week may raise the risk of heart disease.

Finally, more research into the link between egg consumption and the risk of heart disease in diabetics is required.

Enhance your brain and eye health

Eggs are high in critical nutrients and antioxidants, which help to maintain brain and eye health.

Choline

Choline is a necessary vitamin for a variety of bodily functions.

Your body produces some choline on its own, although in little amounts. To avoid choline insufficiency, you must consume it through your diet.

However, the majority of Americans do not consume enough.

Choline is necessary for the proper functioning of the nervous system because it aids in the production of acetylcholine, a neurotransmitter involved in memory and learning.

Choline is essential throughout your life. It aids in the development of the prenatal brain and memory, as well as the cognitive function of older adults.

It’s especially important for pregnant women, since proper choline levels may reduce the incidence of neural tube abnormalities in the developing fetus.

Choline is present in the yolk of hard-boiled eggs; one big hard-boiled egg has 147 mg of choline or 27% of the daily requirement. In fact, in the American diet, eggs are the most concentrated source of choline.

Zeaxanthin and Lutein

The antioxidants lutein and zeaxanthin are best known for their involvement in eye health.

They fight dangerous free radicals caused by oxygen that can build up in your eyes.

Lutein and zeaxanthin have been demonstrated to protect against age-related macular degeneration and slow the formation of cataracts (AMD).

They could even shield your eyes from harmful blue light.

These two carotenoids can be found in abundance in egg yolks.

Furthermore, your body appears to absorb lutein and zeaxanthin quite well due to the yolk’s lipid profile.

Fried vs. Hard-Boiled

To make hard-boiled eggs, place unshelled eggs in a saucepan filled with cold water and cook until the yolk solidifies. They are prepared without the addition of any additional butter or oil.

Fried eggs, on the other hand, necessitate the addition of butter or oil, which adds calories and fat.

One big hard-boiled egg, for example, has 77 calories and 5.3 grams of fat, whereas one large fried egg has 90 calories and 7 grams of fat.

Apart from the fat and calorie content, the vitamin and mineral profiles of hard-boiled and fried eggs are relatively comparable. They are identical in terms of protein and nutritional content.

Final Thoughts

Hard-boiled eggs are nutrient-dense, low-calorie food.

They’re high in B vitamins, zinc, calcium, and other key minerals and antioxidants like choline, lutein, and zeaxanthin, and they’re also high in B vitamins, zinc, and calcium.

Despite their high cholesterol content, eggs do not appear to increase the risk of heart disease in the majority of people.

Hard-boiled eggs contain fewer calories and fat than fried eggs since they are cooked without the use of extra oil or butter.

They could be one of the simplest and healthiest additions to your diet.