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Hard-Boiled Eggs

Hard-Boiled Eggs

EverydayCooked

Hard-boiled eggs are whole eggs cooked in their shells until both the whites and yolks solidify, creating a portable protein source with extended freshness. They provide all nine essential amino acids and are particularly rich in choline for brain health and selenium for immune function. The cooking process requires no added fats, preserving their nutrient density while making them a convenient option for meal prep, salads, or snacks, though the yolk’s cholesterol content may warrant moderation for some dietary plans.

Macro Impact

A 1 large egg serving contains 72 calories, 6g protein, 1g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 72 calories?
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17 min
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12 min
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9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size1 large egg (50 g)
Amount per serving
Calories72
% Daily Value*
Total Fat5g
6%
Saturated Fat1g
7%
Trans Fat0.0g
Polyunsaturated Fat0.7g
Monounsaturated Fat2g
Cholesterol205mg
68%
Sodium63mg
3%
Total Carbohydrate0.6g
0%
Dietary Fiber0g
0%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein6g
Vitamin D2mcg
12%
Calcium23mg
2%
Iron0.7mg
4%
Potassium58mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
205 / 300 g
68%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
2 g
Protein
Protein
6 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
20%
Leucine
1 / 3 g
17%
Lysine
0 / 2 g
19%
Methionine
0 / 1 g
16%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
24%
Tryptophan
0 / 0 g
31%
Valine
0 / 2 g
20%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
19%
Niacin, B3
0 / 15 mg
0%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
29%
Folate
30 / 400 mcg
8%
Vitamin A
38 / 800 mcg
5%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
15%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
2%
Iron
1 / 13 mg
5%
Magnesium
5 / 370 mg
1%
Manganese
0 / 2 mg
1%
Phosphorous
72 / 700 mg
10%
Potassium
58 / 3k mg
2%
Selenium
15 / 55 mcg
28%
Sodium
63 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
1%
Molybdenum
3 / 45 mcg
6%
Iodine
24 / 150 mcg
16%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
38 g
Caffeine
0 mg
Choline
147 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Egg, whole, cooked, hard-boiled. USDA Standard Reference, Legacy. Food ID 173424.
  2. 2.Egg, chicken, whole, cooked, boiled in shell, hard-cooked. Canadian Nutrient File. Food ID 130.
  3. 3.Egg, chicken, whole, hard-boiled. Australian Nutrient Database. Public Food Key F003721.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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