Learn why hard-boiled eggs can be a beneficial part of a healthy diet.

By Lauren Wicks
Updated January 08, 2019

We settled the debate on the health of eggs last year once and for all, but the way eggs are cooked can have a major effect on their nutritional profile. Hard-boiling your eggs is one of the healthiest (and most convenient!) ways to prepare them. This handy guide tells you the exact nutrition of hard-boiled eggs, plus how they stack up against other types of eggs.

Hard-Boiled Egg Nutrition

Hard-boiled eggs are full of vital nutrients, from muscle-building protein to metabolism-boosting B vitamins. There is even a popular hard-boiled egg crash diet, however, it is not recommended by our dieticians!

Here’s the nutritional breakdown for one large, hard-boiled egg:

Calories: 80; Fat: 5g; Saturated Fat: 1.5g; Carbohydrates: 1g; Sodium: 60mg; Fiber: 0g; Sugar: 1g; Added Sugars: 0g; Protein: 6g; Calcium: 2%; Potassium: 2%

Source: USDA

Fat

One hard-boiled egg contains about five grams of fat, with less than two being saturated. Fat is an important component when eating hard-boiled eggs alone, because the presence of fat helps you to best absorb all of the wonderful fat-soluble vitamins also found in eggs.

Vitamin D

One egg contains over 10 percent of your daily recommended Vitamin D intake, which is especially important to obtain during winter. Vitamin D has shown to be a necessary factor in calcium absorption, affecting the health of our teeth and bones. It has also shown to reduce the risk of several chronic diseases, such as cancer and type 2 diabetes.

Protein

One hard-boiled egg packs six grams of protein, making for a perfect portable snack for the office or after a workout. Even though one egg only contains around 80 calories, eggs are shown to increase satiety and help with weight loss due to its protein content and well-rounded nutrient profile overall.

Photo: Manfred Koh/Time Inc. Digital Studio

Looking for protein-packed recipes to keep you fueled all day?

Cholesterol

Cholesterol has been the most notable reason people have “demonized” eggs over the years, as cholesterol is thought to clog arteries and negatively impact heart health. One large egg contains 186 mg of cholesterol, over half the daily recommended amount of 300 mg or less.  However, Ryan Maciel, RD, said current research shows dietary cholesterol may not significantly impact blood cholesterol.

B Vitamins

B vitamins are essential for keeping your metabolism in tip-top shape, and eggs are a great source of several. One in particular to note, is B-12, which is crucial for red blood cell formation, central nervous system function, and is especially important for vegetarians to obtain who don’t get it otherwise from meat products.

Choline is an essential nutrient often grouped with the B vitamins and is known for its ability to help regulate cell and brain function. The Adequate Intake level of 425 mg for women and 550 mg for men can be difficult to obtain otherwise, but one hard-boiled egg provides 100 mg.

Hard-Boiling vs. Other Preparation Types

Photo: Whitney Ott

Hard-boiling and poaching have shown to be the healthiest methods of preparing eggs, as they don’t require oil or butter for cooking. However, scrambled eggs are the most popular egg preparation method, and by using a high-quality olive oil and eliminating the use of heavy cream or cream cheese, you can still consider scrambled eggs a healthy choice.

Omelets can also be a nutritious way to eat eggs if you are filling up that fluffy mixture full of veggies. On the other side of the spectrum, frying your eggs is unsurprisingly the least healthy way to prepare them. However Maciel says, as long as you are consuming the yolk and the egg white, you can think of cooked eggs as a nutritious meal or side dish.

Brown Hard-Boiled Eggs vs. White

Adobe: Liz Clayman

Another big debate concerning eggs is whether or not different colored versions are better for you than others. Brown eggs are thought to be higher quality and healthier than white eggs, mostly due to their high price. One expert noted brown eggs are actually more expensive because they are larger on average, and they require more feed for the hens. Studies show that for the most part, brown eggs and white eggs seem to be of similar quality and nutrient density. If  you are looking to buy the highest-quality of eggs out there, focus on finding eggs labeled “organic” over “all-natural,” “free-range” over “cage-free,” and if you can, ones that are local.

How To Make Hard-Boiled Eggs

Jennifer Causey

Hard-boiling is not only the most convenient cooking method, but it is also the easiest way to prepare an egg. Softer-boiled eggs can take as little as four or five minutes, while a hard-boiled egg takes about 12 minutes. We’ve created a recipe for foolproof hard-boiled eggs to ensure you get perfectly-cooked eggs every time! Make a big batch, then follow this easy method for reheating so you can enjoy them all week long.