Hard-Boiled Egg Nutrition Facts: Calories, Protein and More

26.08.2019

Eggs are an extremely rich source of proteins and nutrients. Eggs can be prepared in different ways, according to your taste and choice.

Hard-boiled eggs are one of the easiest and simplest preparations of eggs. Its versatility makes it an easy grab-and-go breakfast as well as an accompaniment to salads and mains. Here’s your complete guide to the nutrition facts from a hard-boiled egg.

Nutrition Facts of a Hard-Boiled Egg

Each serving of one large hard-boiled egg, weighing approximately 50 g, provides:

  1. Calories: 78
  2. Protein 6.3 g
  3. Total Fat: 5.3 g
  4. Saturated Fat 1.634 g
  5. Polyunsaturated Fat 0.707 g
  6. Monounsaturated Fat 2.038 g
  7. Cholesterol 212 mg
  8. Total Carbohydrates 0.56 g
  9. Sugars 0.56 g
  10. Sodium 62 mg
  11. Potassium 63 mg
  12. Calcium 25 mg
  13. Iron 0.6 mg
  14. Vitamin A 293IU

as per the United States Department of Agriculture (USDA)

Proteins in Eggs

Eggs are one of the best available sources for protein. One egg provides approximately 6 grams of protein. It contains all the nine essential amino acids, which are the building blocks for proteins, namely Valine, Leucine, Isoleucine, Threonine, Histidine, Tryptophan, Phenylalanine, Methionine and Lysine. These amino acids cannot be built in the body and need to be consumed externally.

Since protein is more satiating than carbs or fat, hard-boiled eggs are especially recommended for a low-calorie diet. The protein also helps in augmenting the body’s metabolism and building muscle mass.

Carbohydrates and Fats in Eggs

Hard-boiled eggs are extremely low-carbohydrate food and provide less than one gram of carbohydrates per egg. However, due to their high-fat content (about five grams per egg), you should exercise constraint in the number of eggs consumed per day.

Micronutrients in Eggs

Hard-boiled eggs are an extremely good source of Vitamin D which helps in strengthening bones and teeth, Vitamin A which helps to maintain healthy eyesight, skin, and hair as well as Calcium and Iron. It is also an important source of selenium and choline, anti-oxidants that protect the body. 

Egg Yolk vs Egg White

A lot of conflicting information is often shared on what is better – the egg yolk or just the white. While the protein is equally divided between egg yolk and white, most of the fat of the egg is contained in the yolk. The yolk by itself provides 55 calories through a combination of fat and protein, whereas the egg white provides just 17 calories and no fats.

Summarizing, egg whites are low-calorie and fat-free. They also contain considerable amounts of folate, selenium, calcium, magnesium, phosphorus, and potassium. Egg yolks, on the other hand, are home to the cholesterol and the saturated fat of the egg. They contain fat-soluble vitamins and other essential nutrients.

Recent research has shown that a hard-boiled egg as a whole is a complete source of nutrition. Moderate consumption of egg, including the yolk, does not lead to an increase in cholesterol in healthy individuals.

A word of caution

When cooked, hard-boiled eggs can be stored in the refrigerator for up to a week with their shells. If the shells are removed they must be consumed within the same day. Further, since high-boiled eggs are high in their cholesterol content, especially in their yolk, if you have existing heart disease or diabetes or high blood cholesterol, you must consult your doctor before adding them to your diet.

 

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