Many people enjoy eating hard-boiled eggs as a snack. They are simple to make, high in protein and can accommodate various diets. People eat them for muscle gain, weight loss, or merely to be healthy.
But, how many calories are in a hard boiled egg? This question is important for those tracking their meal. Generally, eating calorie-conscious is helpful for meal prepping, weight loss, and balanced meals.
How Many Calories Are in a Hard Boiled Egg?
A single large hard-boiled egg (approximately 50 grams) has about 77 calories. This number may vary slightly depending on the egg’s size, as well as the specific variety.
Here’s a quick rundown on the calorie counts of various egg sizes:
- Small (38 grams): 54 calories
- Medium (44 grams): 63 calories
- Large (50 grams): 77 calories
- Extra-large (56 grams): 80 calories
- Jumbo (63 grams): 90 calories
Factors such as the type of egg and cooking methods can affect the number of calories. Frying an egg will add extra fat and calories, for example.
Eggs Cook in Various Ways and the Science Behind It
Cooking an egg transforms its texture, its taste and even its calorie count. How you prepare an egg can contribute to or take away calories.
Raw Egg Calories
The average large raw egg has around 72 calories. Because there’s no fat added, the calorie content is the same as in its natural state. Others consume raw eggs — to boost their protein intake — but that practice comes with increased risk of foodborne illness.
Boiled Egg Calories
A large hard-boiled egg has 77 calories. Boiling lowers the calories as no additional fat is used. It is also one of the healthiest methods to eat eggs, as nutrients are preserved without adding unhealthy fat.
Fried Egg Calories
Fried large egg, 90 to 100 calories, depending on the oil or butter. Frying adds fat, which boosts the calorie count. Busyness combines with the tragedy of fried eggs, which are tastier than boiled eggs but can add unhealthy saturated fat if fried in excess oil.
Which One is Healthiest?
- Low-calorie, high-protein meals are best with boiled eggs.
- Raw eggs are full of nutrients, but they can pose health risks.
- Fried eggs are delicious, but they are higher in fat and calories.
That’s why the boiled egg is still the most nutritious food for a healthy diet today.
How Much Protein is in One Boiled Egg?
A large hard-boiled egg contains approximately 6.3 grams of protein. That means it is an excellent food for those who want to gain muscle mass, lose weight, or feel fuller longer.
How does Egg Protein measure up to Other Foods?
- Boiled egg (1 large): 6.3g protein
- Chicken breast (3.5 oz): 31g protein
- Tofu (3.5 oz): 8g protein
- Greek yogurt (6 oz): 17 g protein
Eggs are a source of high-quality protein with all nine of the essential amino acids. Chicken is higher in protein, but eggs are simpler to cook and eat. Tofu is an excellent plant-based alternative, but contains less protein per serving.
Why Is Protein Important?
- Muscle Growth – Aids in the growth and repair of muscles post-exercise.
- Improved Weight Control — Keeps you feeling full longer, decreasing appetite.
- Overall Health:: Helps to support the immune and bodily functions.
Boiled eggs are an easy source of protein without added calories.
Are Boiled Eggs Good for You?
Yes, boiled egg is very nutritious. They are nutrient-rich, filling you with quality protein, key vitamins and good fats. They are eaten by many in hopes of muscle growth, weight loss, and overall health.
Here’s a close-up look at its nutritional profile:
Nutrient |
Amount (Per Large Egg) |
Benefits |
| Calories | ~77 kcal | Provides energy |
| Protein | ~6.3g | Supports muscle repair & growth |
| Fat | ~5g (1.6g saturated) | Keeps you full, supports cell function |
| Vitamin A | ~6% DV | Supports vision & immune health |
| Vitamin D | ~5% DV | Aids calcium absorption & bone health |
| B Vitamins (B2, B5, B12) | Varies | Essential for energy & brain function |
| Selenium | ~22% DV | Acts as an antioxidant |
| Phosphorus | ~9% DV | Strengthens bones & teeth |
| Choline | ~147mg (27% DV) | Supports brain health & development |
| Lutein & Zeaxanthin | Varies | Protects eye health |
Are Eggs Compatible with Various Diets?
- Keto & Low-Carb: Eggs have no carbs at all, which makes them perfect for low-carb diets.
- High-Protein Diets: Because they’re rich in protein, they can support muscle growth and help with weight control.
- Balanced Diets: They provide essential nutrients without excess calories.
Do Hard-Boiled Eggs Raise Cholesterol?
Eggs are viewed by many as harmful to heart health, because they contain cholesterol. But studies show that eggs don’t increase bad cholesterol in most people. Instead, they help raise good cholesterol (HDL), which aids heart function.
Are Boiled Eggs Good for Weight Loss?
However, boiled eggs might help people lose weight efficiently. These are low in calories and rich in protein that keeps you full longer. That can help decrease cravings and total calories consumed.
In general, eating up to seven eggs a week appears to be safe and healthy for most healthy people. But individual dietary needs differ, so checking in with a healthcare provider for tailored advice is recommended.
1 Boiled Egg Calories Compared to Other Foods
One hard-boiled egg contains about 77 calories, making it an option for a low-calorie and nutrient-dense food. But how does it stack up against other popular breakfast foods?
Boiled Egg vs. Other Breakfast Foods
- Oatmeal (1 cup, cooked): ~150 calories
- Toast (1 slice, whole wheat, with butter): ~130 calories
- Cereal (1 cup, with milk): ~200–250 calories
- Banana (medium): ~105 calories
A boiled egg has fewer calories than most breakfast items, but it also has more protein and healthy fats, which help keep you full for longer.
What Happens When You Eat Multiple Boiled Eggs?
Eating two or three boiled eggs increases calorie intake but also boosts protein and nutrient levels. This can be good for muscle growth, weight loss, or energy needs.
- 2 eggs = ~154 calories, 12g protein
- 3 eggs = ~231 calories, 18g protein
However, eating too many eggs daily without balance may reduce variety in your diet. It’s best to combine eggs with vegetables, whole grains, or fruits for a well-rounded meal.
Best Ways to Eat Hard-Boiled Eggs for Maximum Benefits
Hard-boiled eggs are easy to add to any meal. They are packed with protein and nutrients, making them a great choice for a balanced diet. But how do you eat them for the best results?
How to Add Boiled Eggs to Your Diet
- As a snack – Eat a plain boiled egg with a pinch of salt.
- In salads – Slice eggs over a fresh green salad with veggies and a light dressing.
- With whole grains – Pair with whole-grain toast or brown rice for energy.
- With avocado – Spread mashed avocado on toast and top with boiled egg slices.
- In wraps or sandwiches – Mix chopped eggs with Greek yogurt for a healthy spread.
Best Time to Eat Eggs for Weight Loss and Muscle Building
- For weight loss: Eat eggs in the morning. The protein keeps you full and helps control hunger throughout the day.
- For muscle growth: Have eggs after a workout. The protein helps in muscle repair and growth.
Eating hard-boiled eggs with fiber-rich foods like vegetables and whole grains makes meals more satisfying and nutritious.
FAQs About Hard-Boiled Eggs & Calories
Can you eat eggs every day?
Yes, most healthy people can eat up to seven eggs a week without affecting their heart health. Some studies suggest that up to two eggs per day can improve heart health.
Does boiling an egg reduce its nutrients?
Boiling eggs can lead to a reduction in antioxidant content in egg yolks by 22.5%. However, they remain a rich source of vitamins and antioxidants.
How many eggs should you eat per day for weight loss?
Including one to two boiled eggs in your daily diet can be beneficial for weight loss. The high protein content helps keep you full, reducing overall calorie intake. However, it’s essential to balance your diet with other nutrient-rich foods and consult with a healthcare provider for personalized advice.
Last Words
Hard-boiled eggs are a low-calorie, nutrient-dense food that offers numerous health benefits. They provide high-quality protein, essential vitamins, and healthy fats, making them a valuable addition to various diets. Including boiled eggs in your meals can support weight management, muscle growth, and overall well-being.
We encourage you to incorporate hard-boiled eggs into your balanced diet. Feel free to share your thoughts or favorite egg recipes in the comments below!
