What is the Nutritional Value of a Hard-Boiled Egg?

Anna Harrison

The nutritional value of a hard-boiled egg makes it one of natures near perfect foods. It is a significant source of high quality protein and contains a large amount of vitamins, minerals, and amino acids, as well as carbohydrates and fats. The egg has its drawbacks, but it can be an important part of a healthy diet when consumed in moderate amounts.

Hard-boiled eggs.
Hard-boiled eggs.

There are several vitamins in hard-boiled eggs that are vital to good health. They are a good source of vitamins A, B2, B5, and B12. Eggs are also one of just a few foods in which vitamin D naturally occurs. The minerals in hard-boiled eggs include phosphorus, calcium, iron, copper, iodine, and selenium.

Most of the nutrition from hard-boiled eggs come from the yolk.
Most of the nutrition from hard-boiled eggs come from the yolk.

One of the most important nutrients in hard-boiled eggs is the protein it contains. The near perfect egg protein is the standard against which all others are measured. It is also very high in amino acids and the omega-3 fatty acid.

A large egg can contain about 225 mg of cholesterol, or most of the average person's daily allowance.
A large egg can contain about 225 mg of cholesterol, or most of the average person's daily allowance.

Most of the nutritional value of a hard-boiled egg exists in the yolk. Nearly all of the protein, however, comes from the egg white. The white also contains some niacin and riboflavin.

Although nutritional benefits of eggs are many, they do have one major shortcoming: extremely high cholesterol. In fact, just one hard-boiled egg contains about two-thirds of the recommended daily intake. All of the cholesterol is in the egg yolk, so those who have elevated cholesterol levels should limit their consumption of this part of the egg.

Another disadvantage is that eggs have a high fat content. Over 60% of the calories in eggs comes from fat, and one-third of them are from saturated fat. Again, the yolk is the culprit, containing most or all of the fat. The whites are virtually fat free, although they also have little flavor.

There are not many calories in hard-boiled eggs: one large egg contains around 76 calories, most of them in the yolk. The low calorie content and high nutritional value make eggs a good addition to a healthy low calorie diet, although most people should limit their consumption to a few per week.

To obtain the full nutritional benefit of hard-boiled eggs, care should be taken to avoid overcooking them. When they are boiled for too long, the proteins become coagulated and too much hydrogen sulfide is generated. They should actually be cooked at just below a boil to prevent a rubbery consistency.

The majority of the fat and cholesterol in an egg are contained in the yolk.
The majority of the fat and cholesterol in an egg are contained in the yolk.

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Discussion Comments


So much indoctrination, which leads to bad diet habits!

1) Saturated fats are actually good for us. We need them. They are animal fats, and since we are animals ourselves, they are compatible with us. Some essential nutrients can only be assimilated in the presence of saturated fats, such as Vitamin A. Without these, Vitamin A collects within our bodies and becomes a toxins, with none of its benefits for us.

2) Cholesterol is actually built up from the presence of excess sugar in the blood and the entire insulin process in dealing with excessive consumption of carbohydrates and processed sugars! Nothing to do with protein and animal fats! Chickens are primarily fed soy, which naturally they would not eat. Candida is ever present as is arsenic and much more in that mix.

3) People need to stop having blind faith in suits and white camisoles, who are part of the same lobbyists, corporate fronts who earn plenty through our poor health!


I love eggs and especially hard boiled eggs, but I have high cholesterol. My doctor warned me that all the eggs I was eating were going to take a toll on my heart eventually.

My wife suggested a novel solution. Now I peel two hard boiled eggs, remove the yolk from one of them and then split the remaining yoke between the two. I barely notice the difference and I lower my cholesterol intake by half.


A few years ago I got really serious about working out. I did a lot of research about the best ways to lift, and also the best ways to eat in order to ensure that you were building muscle and burning fat.

Most people know that it is really important to get a lot of protein if you want to build muscle. There are lots of powders and bars you can take to supplement your protein, but I didn't really have the money for them or the desire to eat a bunch of chemical nutrition.

Instead I got in the habit of eating hard boiled eggs right after my workouts. A forum I read online suggested it. It was cheap, easy, and I saw a lot of results. I know that people say eggs have a lot of fat and cholesterol, but they have a lot of health benefits too, especially if you want to pump up.

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