Boiled Egg Calories and The Limitation For Health Benefits

Do you love eating a boiled egg? Do you know the boiled egg calories? A boiled egg is a small thing to eat, but it comes with some important vitamins and minerals. It has a high level of potassium, zinc, iron, vitamin E, and folate. The protein in a boiled egg is about 6.29 gram.

Speaking of the boiled egg calories, in a small boiled egg, it has 78 calories. Therefore, when you consume a hard-boiled egg, it is able to refuel your body. In addition, it works to control hunger. By consuming a boiled egg as a snack or the nutritious breakfast, it offers a high level of nutrients.

It means that boiled egg calories in a large egg are 78 with 5.3 grams of fat and the 1.6 grams are the saturated fat.

boiled egg calories

Are Boiled Eggs Healthy For You?

Besides the boiled egg calories, it is also important to know whether it is healthy for you or not. According to some reliable sources, Vitamin B12 is available in a boiled egg. If you consume one large boiled egg, it offers 0.56 micrograms of 2.4 micrograms of vitamin B12. It is good to consume each day. Other B vitamins are good for your healthy metabolism. In addition, the nutrient is essential to support your body turn the calories into the energy. Of course, vitamin B12 is an important role to support your central nervous system. Vitamin is also good for the red blood cells, especially for the formation. Therefore, if your body is lack of Vitamin B12, it can cause anemia.

Another essential nutrient is vitamin A. In fact, women need 700 micrograms of vitamin A per day. Meanwhile, men need 900 micrograms. If you consume one large boiled egg, it offers 74 micrograms to reach these goals. Furthermore, it supports your eyes to work properly. Other than that, vitamin A is good to offer healthy skin, bones, and teeth. The nutrient is essential for reproduction and breastfeeding, too.

Other than boiled egg calories, one boiled egg also provides 186 milligrams of cholesterol. If you have no health issues, it does not increase your cholesterol levels drastically. According to the reports published in the “Journal of the American College of Nutrition” in 2000, it showed that there are many essential nutrients to have good health. For healthy adults, they are safe to eat an egg a day without having any problems with cholesterol. According to the article in 2008, published in “International Journal of Obesity” showed that consuming eggs for breakfast with the restricting caloric intake is helpful to deal with obesity.

boiled egg calories

How Many Calories In A Boiled Egg White

Boiled egg calories are still good for you, but it is not a magical food to lose your weight. It is rich in protein and it provides some benefits that can support you to reduce your weight for a balanced diet. However, it is important to consult your doctor before using hard-boiled eggs as your health plan.

You can up your intake through carotenoids lutein and zeaxanthin. Even though it is still a preliminary research, the Nutrients reports have published a study in 2013 reveals that there is a strong connection between those carotenoids in the body tissues and obesity.

Why is boiled egg good to reduce weight? Because boiled egg has high-quality protein. According to The American Journal of Clinical Nutrition in 2008, when you increase your protein intake, it provides several benefits, as long as you concern on the calorie diet. Besides, protein is more satiating compared to fat and carbs that supports hunger to control the lower-calorie diet. It means that the boiled egg calories from protein can increase the metabolism. The protein in the boiled eggs makes your body easier to retain your muscle while your body burns the fat.

It is true that there are many benefits if you want to lose some unwanted pounds by consuming hard-boiled eggs. However, it only happens when you can limit your caloric intake. It means too much having calories, you will not get those benefits. In fact, if you want to lose 1 pound of fat in a week, you should eat 500 calories less than the usual intake. If you normally go with 2,500 calories a day, it means you should limit your daily intake to 2,000 calories, including from the boiled egg calories.

boiled egg calories

How Many Calories In A Fried Egg Vs Boiled Egg

Boiled eggs are more nutritious compared to other types of eggs. In fact, if you cook an egg with butter or oil, it means that you are adding calories and fat to the finished menu. A large fried egg has 90 calories. It also contains 6.83 grams of fat, 2 grams are saturated. Meanwhile, a large scrambled egg has 91 calories and 6.7 grams of fat, 2 grams are saturated.

Here, we can say that it is easy to calculate the nutrients from hard-boiled eggs. Nevertheless, the nutritional profile will change if you serve scrambled eggs. It is because you are adding some ingredients such as the high-fat cheese or meat that adds more calories and fat to your finished product.

In scrambled or fried eggs, the calories increase.  It is because you are adding fat when scrambling the eggs so that the eggs do not stick when you cook it. Of course, all fat types have the same amount of calories, which is 9 calories per gram. It means that if you want to keep the calories down, you should limit the amount of fat that you use. Another option is to choose the calorie-free cooking spray. For a large scrambled egg, it comes with 100 calories. Meanwhile, a hard-boiled egg calories are 80, according to Nutrient Facts. From one hard-boiled egg, the protein is 6 grams and a basic scrambled egg provides 7 grams of protein.

Surprisingly, consuming a big hard-boiled egg means you are going with 5 grams of total fat and 45 calories from fat. On the other hands, if you go with a scrambled egg, it gives double that amount. In fact, our body needs 25 to 35% of calories from fat for the daily intake. It means that if you want to have a perfect daily diet, you should only consume one egg to get the total fat, not more than that. You should not consume other food that offers total fat. However, when you make scrambled eggs in butter, you take total fat as well as saturated fat. It is better to scramble eggs, not in butter, but olive oil. Olive oil contains unsaturated fats so you can reduce cholesterols. Alternatively, use spray or low-fat spread.

All eggs provide vitamin B-12, but when you have hard-boiled eggs, it has something more than scrambled eggs. You can get 10% of Vitamin B-12 from one hard-boiled egg. Meanwhile, the scrambled egg only provides 8% of vitamin B-12. On the contrary, you get some vitamin A and calcium if you make scrambled eggs with 8% of RDA for vitamin A and 4% of calcium, but hard-boiled egg only provides 2% of vitamin A and calcium. Both scrambled and boiled eggs offer the same level of zinc, iron, vitamin B, and folate.

boiled egg calories

Is It Safe To Eat Boiled Egg Every Day?

It is good to replace the traditional fried egg that you used to consume on your breakfast sandwich. You can now use a chopped boiled egg. What you get is less fat. Other than that, this new replacement offers a good amount of vitamins and minerals. In addition, it is good to chop a boiled egg to your spinach salad if you want to get more protein from sandwich content. Alternatively, prepare a bowl of potato soup and garnish it with boiled egg slices for a healthy food in your diet plan.

A hard-boiled egg can be a good choice for the healthy addition if you have a plan to lose some pounds of your weight. It is because the food is the good choice to get more protein at breakfast. If you need more idea on how to serve it, you can mix it with whole-wheat toast or fruit. It is also a nice filling snack for the day. Simply, slice the cooked eggs and then use it as the topping of mixed green salad, or baked potato for your lunch. If you have homemade meatballs, you can consume it by adding some chopped hard-boiled eggs. It is easy, isn’t it?

Having cooked eggs that you keep in the shell can stay fresh even more than a week if you keep it in a refrigerator. After that, you can eat the peeled eggs on the same day.

The big question is not about the egg, but the habit. Is it safe to consume the boiled egg every day?

It is an important question to answer, especially if you cannot leave cooked eggs. You may worry about your heart. However, if you are healthy, there should be no problems at all to consume eggs, then how often?

The problem is not the boiled egg calories, but there is a big belief about the danger of cholesterol.

Hard-boiled eggs have a high level of cholesterol. In a large egg, it has 186 milligrams of cholesterol, all from the yolk. However, the cholesterol in food does not impact the cholesterol in the body. Therefore, it is still fine for healthy people to consume hard-boiled eggs regularly. Meanwhile, people with a history of a high cholesterol, diabetes and heart disease, they must talk to their doctor before consuming eggs every day to gain the weight loss. If you are living with that condition, HSPH recommends limiting consuming the egg yolks more than 3 per week.

boiled egg calories


In the end, boiled egg calories are low. It does not gain extra calories if you do not add more ingredients just like when you make scrambled or fried eggs. In a large hard-boiled egg, you get 78 calories. It is good to go with a small egg if you have to limit your caloric intake. If you eat larger eggs, of course, you get more calories. For example, if you consume jumbo-sized egg, it provides 90 calories.

Even though eggs have the high level of cholesterol, they are not high in total and saturated fats. Therefore, it is still safe to consume boiled eggs. If you are healthy, your cholesterol should be less than 300 milligrams. Therefore, it is good to consume one large egg because it provides 62% of the cholesterol for the entire day. It means that if you have high cholesterol or heart disease, you should limit your cholesterol to less than 200 milligrams per day. In addition, you should not consume more than three yolks per week if you have heart disease or diabetes. On the contrary, healthy people are still safe to consume one egg per day as long as they do not consume other high-cholesterol foods.

The egg yolk contains the entire fat. If you have the concern about the cholesterol, you can consume the egg whites only. However, if you remove the yolk, it also means that you are losing most beneficial vitamins. In fact, the yolk is rich in folate, vitamin B-6, Vitamin B-12, and Vitamin A.

We do not prohibit you to consume scrambled eggs. It is still okay to consume it, but try to limit it to one whole egg. You can add few extra egg whites. Alternatively, make it healthier by adding some fresh vegetables. This is a good way to serve scrambled eggs, frittatas, and omelets. It does not a big deal to have few additional egg whites during the week.

The last important thing is your awareness. There are other foods available with the main ingredients of eggs. For example, it is easy to find French toast, baked goods, Caesar and other salad dressings. If you have a high cholesterol, diabetes, and heart disease, it is a wise decision to cut back on the animal foods with high level of saturated fat and cholesterol.

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