Table of ContentsView AllTable of ContentsHard-Boiled Egg NutritionWith or Without Yolk?Benefits vs. DownsidesWays to Eat Hard-Boiled EggsComparison to Other Eggs
Table of ContentsView All
View All
Table of Contents
Hard-Boiled Egg Nutrition
With or Without Yolk?
Benefits vs. Downsides
Ways to Eat Hard-Boiled Eggs
Comparison to Other Eggs
A hard-boiled egg is a good source of protein, vitamins, and minerals, plus it is easy to prepare and eat. However, since eggs contain cholesterol, people with high cholesterol should be mindful of how many hard-boiled eggs they eat and how often.
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Hard-Boiled Egg Nutrition Rundown
A hard-boiled egg contains the following nutrients:
Protein
Proteinis an essentialmacronutrient. It helps your body build cells, muscles, skin, organs, and bones. Proteins from animal sources,like eggs, contain all nine essential amino acids your body cannot make on its own.
Egg protein is inexpensive and accessible, has antimicrobial and immuno-protective properties, and can protect against chronic disease.
Complete vs. Incomplete Proteins: Understanding the Difference
Calcium
Calcium is an essential mineral that helps you have strong bones and teeth. It is necessary for muscles, nerves, blood vessels, and hormone production. Adults need 1,000–1,300 mg of calcium every day.
Phosphorus
Phosphorus is an essential mineral that helps build strong bones and teeth, like calcium. Adults require 700 mg of phosphorus daily.
If you havechronic kidney diseaseand are on a low-phosphorus diet, discuss eggs with a healthcare provider to learn how to eat them without causing harm.
Phosphorus: Why You Need It and How to Add It to Your Diet
Potassium
Potassium is essential for nerves, muscles, cells, heart, and blood vessel health. However, most people in the United States get less than the recommended amount of potassium in their diets.
Some people may be more at risk for not getting enough potassium in their diets, including:
Folate
Folate is a form of vitamin B9. It is a water-soluble vitamin, meaning your body does not store it, and you must consume it regularly. Folate is required for cell health andDNAand other genetic material. It is especially important for people who are pregnant because it has been shown to prevent neural tube defects, likespina bifida, in fetuses.
Choline
Choline is an essential nutrient needed for metabolism and cell health. A hard-boiled egg is one of the best food sources of choline (only beef liver has more than an egg).
Those at risk of not getting enough choline include:
Vitamin A
Vitamin A is a fat-soluble vitamin (your body stores it). It is essential for tissue, skin, eye, immune system, and reproductive health.
Vitamin A deficiency is rare. However, some groups are more at risk, including:
Lutein and Zeaxanthin
Lutein and zeaxanthin are antioxidants important for eye health. Research shows that higher intakes may protect againstage-related macular degeneration(AMD), a cause of blindness in older people.
Protein and Cholesterol in 2 to 4 Hard-Boiled Eggs
With or Without Yolk: What Changes?
The egg yolk is the powerhouse of nutrition in an egg. It is an egg’s primary source of vitamins and minerals.However, yolks are also the sole source ofcholesterol. Egg whites contain none.
Research has discovered that there are 1,392 proteins in egg whites and egg yolks. In the egg white, 579 are present; in the egg yolk, 584 proteins are present. The egg whites and yolk also contain 229 commonly present proteins.
Weighing Hard-Boiled Egg Benefits vs. Downsides
While hard-boiled eggs are a potent source of nutrition, their main downside is they are high in cholesterol. It used to be believed that eggs were bad for people with heart disease andhigh cholesterolbecause of an egg’s cholesterol content.
However, one study found that eating an egg a day was not associated with cardiovascular disease risk.That may be because most of the cholesterol in your body doesn’t come from the cholesterol you eat in food. It comes from your liver, which makes cholesterol fromsaturated fatsandtrans fatsin your diet. These tend to be the bigger risks when it comes to high cholesterol.
Can You Eat Eggs With High Cholesterol?Healthy people can includeup to one egg daily as part of a heart-healthy diet.However, if you have high cholesterol, you should reduce your saturated fat and dietary cholesterol intakes. This does not mean you need to cut out eggs altogether. A healthcare provider may advise limiting it to one per day or alternating with egg whites occasionally.
Can You Eat Eggs With High Cholesterol?
Healthy people can includeup to one egg daily as part of a heart-healthy diet.However, if you have high cholesterol, you should reduce your saturated fat and dietary cholesterol intakes. This does not mean you need to cut out eggs altogether. A healthcare provider may advise limiting it to one per day or alternating with egg whites occasionally.
You can eat hard-boiled eggs in various ways. Try mixing it up with one of the following:
A Word From VerywellDeviled eggs are a great way to use hard-boiled eggs. To make them even better, use olive oil instead of mayo for the filling. Top ramen with a hard-boiled egg for a protein boost, or slice up one or two for a quick breakfast quesadilla or taco.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Deviled eggs are a great way to use hard-boiled eggs. To make them even better, use olive oil instead of mayo for the filling. Top ramen with a hard-boiled egg for a protein boost, or slice up one or two for a quick breakfast quesadilla or taco.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
Deviled eggs are a great way to use hard-boiled eggs. To make them even better, use olive oil instead of mayo for the filling. Top ramen with a hard-boiled egg for a protein boost, or slice up one or two for a quick breakfast quesadilla or taco.
—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
Nutritionally, How Hard-Boiled Eggs Compare to Other Eggs
Nutritionally, eggs differ slightly based on how they are cooked. These differences mainly occur due to oils, other added ingredients, and how cooking processes alter nutrients.
Below are some ways a hard-boiled egg differs nutritionally from omelets, scrambled eggs, egg whites, and fried eggs made with a single egg.
Hard-BoiledOmeletsScrambledEgg WhitesFriedCalories7893911790Fat5 g7 g7 g0 g7 gProtein6 g6 g6 g4 g6 gCholesterol186 mg191 mg169 mg0 g184 mgSummaryA plain hard-boiled egg without added fats or oils is the most nutritious way to eat an egg. Despite the controversy over the cholesterol in eggs, experts agree that eggs are a nutritious addition to a heart-healthy diet in moderation. If you have high cholesterol, work with a healthcare provider to determine how often you can eat eggs and how many eggs per day are right for you.
Summary
A plain hard-boiled egg without added fats or oils is the most nutritious way to eat an egg. Despite the controversy over the cholesterol in eggs, experts agree that eggs are a nutritious addition to a heart-healthy diet in moderation. If you have high cholesterol, work with a healthcare provider to determine how often you can eat eggs and how many eggs per day are right for you.
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Egg, whole, cooked, hard-boiled.U.S. Food and Drug Administration.Protein.Puglisi MJ, Fernandez ML.The health benefits of egg protein.Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904National Institutes of Health: Office of Dietary Supplements.Calcium: Fact sheet for consumers.National Institutes of Health: Office of Dietary Supplements.Phosphorus: Fact sheet for health professionals.National Institutes of Health: Office of Dietary Supplements.Potassium: Fact sheet for consumers.National Institutes of Health: Office of Dietary Supplements.Folate: Fact sheet for consumers.National Institutes of Health: Office of Dietary Supplements.Choline: Fact sheet for health professionals.National Institutes of Health.Vitamin A and carotenoids: Fact sheet for health professionals.Eisenhauer B, Natoli S, Liew G, Flood VM.Lutein and zeaxanthin Food sources, bioavailability and dietary variety in age-related macular degeneration protection.Nutrients. 2017;9(2):120. doi:10.3390/nu9020120Réhault-Godbert S, Guyot N, Nys Y.The golden egg: Nutritional value, bioactivities, and emerging benefits for human health.Nutrients. 2019;11(3):684. doi:10.3390/nu11030684U.S. Department of Agriculture.Egg whites, raw, fresh.Sarantidi E, Ainatzoglou A, Papadimitriou C, et al.Egg white and yolk protein atlas: New protein insights of a global landmark food.Foods. 2023;12(18):3470. doi:10.3390/foods12183470Drouin-Chartier JP, Chen S, Li Y, et al.Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis.BMJ. 2020 Mar 4;368:m513. doi:10.1136/bmj.m513Harvard Health.Are eggs risky for heart health?.American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.U.S. Department of Agriculture.Egg, whole, cooked, omelet.U.S. Department of Agriculture.Egg, whole, cooked, scrambled.U.S. Department of Agriculture.Egg, white, cooked, no added fat.U.S. Department of Agriculture.Egg, whole, cooked, fried.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Egg, whole, cooked, hard-boiled.U.S. Food and Drug Administration.Protein.Puglisi MJ, Fernandez ML.The health benefits of egg protein.Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904National Institutes of Health: Office of Dietary Supplements.Calcium: Fact sheet for consumers.National Institutes of Health: Office of Dietary Supplements.Phosphorus: Fact sheet for health professionals.National Institutes of Health: Office of Dietary Supplements.Potassium: Fact sheet for consumers.National Institutes of Health: Office of Dietary Supplements.Folate: Fact sheet for consumers.National Institutes of Health: Office of Dietary Supplements.Choline: Fact sheet for health professionals.National Institutes of Health.Vitamin A and carotenoids: Fact sheet for health professionals.Eisenhauer B, Natoli S, Liew G, Flood VM.Lutein and zeaxanthin Food sources, bioavailability and dietary variety in age-related macular degeneration protection.Nutrients. 2017;9(2):120. doi:10.3390/nu9020120Réhault-Godbert S, Guyot N, Nys Y.The golden egg: Nutritional value, bioactivities, and emerging benefits for human health.Nutrients. 2019;11(3):684. doi:10.3390/nu11030684U.S. Department of Agriculture.Egg whites, raw, fresh.Sarantidi E, Ainatzoglou A, Papadimitriou C, et al.Egg white and yolk protein atlas: New protein insights of a global landmark food.Foods. 2023;12(18):3470. doi:10.3390/foods12183470Drouin-Chartier JP, Chen S, Li Y, et al.Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis.BMJ. 2020 Mar 4;368:m513. doi:10.1136/bmj.m513Harvard Health.Are eggs risky for heart health?.American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.U.S. Department of Agriculture.Egg, whole, cooked, omelet.U.S. Department of Agriculture.Egg, whole, cooked, scrambled.U.S. Department of Agriculture.Egg, white, cooked, no added fat.U.S. Department of Agriculture.Egg, whole, cooked, fried.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Egg, whole, cooked, hard-boiled.U.S. Food and Drug Administration.Protein.Puglisi MJ, Fernandez ML.The health benefits of egg protein.Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904National Institutes of Health: Office of Dietary Supplements.Calcium: Fact sheet for consumers.National Institutes of Health: Office of Dietary Supplements.Phosphorus: Fact sheet for health professionals.National Institutes of Health: Office of Dietary Supplements.Potassium: Fact sheet for consumers.National Institutes of Health: Office of Dietary Supplements.Folate: Fact sheet for consumers.National Institutes of Health: Office of Dietary Supplements.Choline: Fact sheet for health professionals.National Institutes of Health.Vitamin A and carotenoids: Fact sheet for health professionals.Eisenhauer B, Natoli S, Liew G, Flood VM.Lutein and zeaxanthin Food sources, bioavailability and dietary variety in age-related macular degeneration protection.Nutrients. 2017;9(2):120. doi:10.3390/nu9020120Réhault-Godbert S, Guyot N, Nys Y.The golden egg: Nutritional value, bioactivities, and emerging benefits for human health.Nutrients. 2019;11(3):684. doi:10.3390/nu11030684U.S. Department of Agriculture.Egg whites, raw, fresh.Sarantidi E, Ainatzoglou A, Papadimitriou C, et al.Egg white and yolk protein atlas: New protein insights of a global landmark food.Foods. 2023;12(18):3470. doi:10.3390/foods12183470Drouin-Chartier JP, Chen S, Li Y, et al.Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis.BMJ. 2020 Mar 4;368:m513. doi:10.1136/bmj.m513Harvard Health.Are eggs risky for heart health?.American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.U.S. Department of Agriculture.Egg, whole, cooked, omelet.U.S. Department of Agriculture.Egg, whole, cooked, scrambled.U.S. Department of Agriculture.Egg, white, cooked, no added fat.U.S. Department of Agriculture.Egg, whole, cooked, fried.
U.S. Department of Agriculture.Egg, whole, cooked, hard-boiled.
U.S. Food and Drug Administration.Protein.
Puglisi MJ, Fernandez ML.The health benefits of egg protein.Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904
National Institutes of Health: Office of Dietary Supplements.Calcium: Fact sheet for consumers.
National Institutes of Health: Office of Dietary Supplements.Phosphorus: Fact sheet for health professionals.
National Institutes of Health: Office of Dietary Supplements.Potassium: Fact sheet for consumers.
National Institutes of Health: Office of Dietary Supplements.Folate: Fact sheet for consumers.
National Institutes of Health: Office of Dietary Supplements.Choline: Fact sheet for health professionals.
National Institutes of Health.Vitamin A and carotenoids: Fact sheet for health professionals.
Eisenhauer B, Natoli S, Liew G, Flood VM.Lutein and zeaxanthin Food sources, bioavailability and dietary variety in age-related macular degeneration protection.Nutrients. 2017;9(2):120. doi:10.3390/nu9020120
Réhault-Godbert S, Guyot N, Nys Y.The golden egg: Nutritional value, bioactivities, and emerging benefits for human health.Nutrients. 2019;11(3):684. doi:10.3390/nu11030684
U.S. Department of Agriculture.Egg whites, raw, fresh.
Sarantidi E, Ainatzoglou A, Papadimitriou C, et al.Egg white and yolk protein atlas: New protein insights of a global landmark food.Foods. 2023;12(18):3470. doi:10.3390/foods12183470
Drouin-Chartier JP, Chen S, Li Y, et al.Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis.BMJ. 2020 Mar 4;368:m513. doi:10.1136/bmj.m513
Harvard Health.Are eggs risky for heart health?.
American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.
U.S. Department of Agriculture.Egg, whole, cooked, omelet.
U.S. Department of Agriculture.Egg, whole, cooked, scrambled.
U.S. Department of Agriculture.Egg, white, cooked, no added fat.
U.S. Department of Agriculture.Egg, whole, cooked, fried.
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