What are the Nutritional Facts about Hard Boiled Eggs?
December 22, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Hard-boiled eggs are one of the most affordable and nutritious foods in India. They are easy to cook, easy to digest, and rich in high-quality protein. Many people eat hard-boiled eggs for weight loss, muscle building, and overall health. Let us understand the nutritional facts about hard-boiled eggs in simple words.
Nutritional Value of Hard-Boiled Egg (1 Large Egg – ~50 g)
| Nutrient | Amount |
|---|---|
| Calories | 78 kcal |
| Protein | 6.3 g |
| Fat | 5.3 g |
| Saturated Fat | 1.6 g |
| Carbohydrates | 0.6 g |
| Cholesterol | 186 mg |
| Vitamin B12 | 0.6 mcg |
| Vitamin D | 1.1 mcg |
| Vitamin A | 75 mcg |
| Iron | 0.9 mg |
| Calcium | 28 mg |
| Selenium | 15.4 mcg |
Values may vary slightly based on egg size.
Key Nutritional Highlights of Hard-Boiled Eggs
1. High-Quality Protein
- Contains all 9 essential amino acids
- Helps muscle repair and growth
- Keeps you full for longer time
2. Healthy Fats
- Contains good fats for brain health
- Supports hormone production
- No trans fat
3. Rich in Vitamins
- Vitamin B12 supports nerves and red blood cells
- Vitamin D helps bone strength
- Vitamin A supports eye health
4. Important Minerals
- Iron helps prevent weakness
- Selenium boosts immunity
- Calcium supports bones
Health Benefits of Hard-Boiled Eggs
Good for Weight Loss
- High protein, low carbs
- Reduces hunger and cravings
- Ideal for breakfast
Supports Muscle Building
- Popular among gym-goers
- Helps muscle recovery after workout
Brain and Eye Health
- Contains choline for brain function
- Lutein and zeaxanthin support eyesight
Heart Health (In Moderation)
- Eggs increase good cholesterol (HDL)
- Limit intake if cholesterol levels are high
Egg White vs Whole Hard-Boiled Egg
| Nutrient | Egg White | Whole Egg |
|---|---|---|
| Calories | 17 kcal | 78 kcal |
| Protein | 3.6 g | 6.3 g |
| Fat | 0 g | 5.3 g |
| Vitamins | Very low | High |
| Cholesterol | 0 mg | 186 mg |
👉 Whole eggs are more nutritious, but egg whites are better for low-fat diets.
How Many Hard-Boiled Eggs Can You Eat Daily?
- Healthy adults: 1–2 eggs/day
- Weight loss diet: 1 whole egg + 2 egg whites
- Gym & muscle gain: 2–3 eggs/day
(Always consider your total diet and health condition.)
Best Ways to Eat Hard-Boiled Eggs
- With salt and black pepper
- Added to salads
- With roti or toast
- As a snack between meals
Who Should Limit Egg Intake?
- People with high cholesterol
- Heart disease patients
- Those advised by doctor
Final Thoughts
Hard-boiled eggs are a complete, nutritious, and affordable food. They are rich in protein, vitamins, and minerals, making them ideal for daily diet when eaten in moderation. Compared to fried eggs, hard-boiled eggs are healthier as they contain no added oil.