19 Must-Know Hard-Boiled Egg Facts You Will Thank Us For

Divya Raghav
Sep 08, 2022 By Divya Raghav
Originally Published on Apr 08, 2022
Edited by Daisha Capers
Fact-checked by Shreya Yadav
Impressive hard-boiled egg facts about this high-protein diet filled with important vitamins.

An egg is hands down one of the most nutritious meals you can eat.

They're also very easy to make, allowing you to have a nutritious, protein-rich, and transportable meal or snack in minutes. Hard-boiled eggs are among the most basic and simple egg recipes. 

How To Prepare Hard-Boiled Eggs

Hard-boiled eggs are relatively easy to prepare than other varieties of eggs. The American Egg Board suggests the following methods for hard-boiled egg nutrition facts:

Bring a saucepan of cold water to a boil, eggs (the water must completely immerse the eggs).

The eggs will cook by being immersed in the water if you put them in a closed saucepan. Only once the water has boiled, take the saucepan from the heat and set the eggs in boiled water to cool. Cover the saucepan with a lid.

After rinsing the eggs, let them soak for a few minutes. Please remember that peeling the eggs early will result in soft-boiled eggs, but keeping them too much will cause the eggs to overcook.

Just like hard-boiled eggs that can be made without any added ingredients, fried eggs require added butter or oil that increases their calorie content. A fried egg has many more calories than a boiled egg.

Moreover, in terms of micronutrients, fried and boiled eggs are relatively comparable. Even though you might believe that each egg has the same calories, the nutrient benefit of an egg varies depending on its size and how it is cooked.

The Difference Between Raw Eggs And Hard-Boiled Eggs

Let's have a look by spinning both around.

The raw egg will jiggle as it is twirled increasingly slowly. This is because the inside of a raw egg is liquid, but the inside of a hard-boiled egg is substantial. The fluid within the uncooked egg flows around when you rotate it, causing the swaying. Because the hard-boiled egg is devoid of moisture, it does not wobble.

To prevent the egg from rotating, place your fingers on them for a few seconds. The raw egg will keep spinning for a few moments after removing your finger because the fluid within is flowing. The hard-boiled egg would come to a complete standstill.

Boiling an egg is more interesting than it appears at first, as it is an easy and quick way to eat healthy food.

Health Benefits Of Hard-Boiled Eggs

Here are some hard-boiled egg nutrition facts regarding their health benefits:

Eggs have had a terrible reputation for generations due to their high dietary cholesterol level. The consumption of eggs is associated with a lower risk of heart disease.

As per a March 2013 report conducted in metabolism, eggs not only do not affect your body's LDL cholesterol levels (the wrong sort), but they may also improve your HDL cholesterol levels (the beneficial version). Furthermore, consuming an egg a day could substantially prevent heart disease.

In eggs, choline plays a crucial role in cognitive function. Choline is indeed an essential nutrient, meaning the human can't build it, and it's essential for brain health.

As per the National Institutes of Health, exploratory research has discovered a link between grown-up cognitive function and increased choline consumption. The most abundant choline concentration in the American diet is egg yolks, which provide around 27% of the daily value (DV) for every large egg.

Muscle tissue can be built and repaired with eggs. Complete proteins, including nine essential amino acids, are necessary for muscle growth.

The human body does not produce amino acids, so they have to be obtained outside. If you wish to gain muscle, protein consumption should be 0.056 oz (1.6 g) per kilogram of body weight 2.2 lb (1 kg) each day.

Eggs are a fantastic choice of lean protein, as they aid in gaining muscle tissue and recuperate following vigorous exercise. Hard-boil two eggs and serve with bread and peanut butter for a nutritious post-workout appetizer that's high in protein, carbohydrates, and calories.

Enhance your brain and eye health. Eggs are rich in essential vitamins and antioxidants, which help maintain brain and eye health.

The yolk comprises most of the nutrition in eggs, while the egg white mainly consists of protein. To summarize, egg whites contain low calories and are free of fat. As a result, cooked egg nutrition can be pretty beneficial. Cholesterol and total fat (saturated) are found in egg yolks. They are high in fat-soluble vitamins and essential nutrients.

Eggs are high in micronutrients; Vitamin D, which focuses on building bones and teeth, vitamin A, which supports vital eyesight, skin, hair, and calcium and iron, are abundant in a large hard-boiled egg. Antioxidants included in boiled eggs help to boost the immune system.

Even though one egg only has about 77 calories, eggs have been found to enhance fullness and aid weight reduction due to their high protein content and well-rounded nutritional profile.

Whenever it concerns health and nutrition, our bodies require a sufficient quantity of the correct fats to function effectively. Healthy fats may be found in hard-boiled egg nutrition. Eggs provide a lot of healthy fats in two forms: monounsaturated and polyunsaturated. MUFAs and PUFAs are both names for them.

Did you know? Owing to its expensive cost, the brown egg is regarded as of higher quality and more nutritious than the white egg.

The brown egg is more costly, according to one expert, since they are more prominent in general and need more nutrition from chickens. According to research, brown eggs and white eggs appear to be of equivalent quality and nutrients.

Nutritional Facts About Hard-Boiled Eggs

Following are some hard-boiled egg nutrition facts that will indeed explain the protein-rich structure of this food item:

Hard-boiled eggs could be kept in their shells in the fridge for close to a week once cooked. If the shells are extracted, they must be eaten within one day after being omitted.

Furthermore, because boiled egg nutrition is rich in cholesterol, particularly in the yolk, you should check your specialist before incorporating them into your daily intake if you have a heart condition, diabetes, or high blood cholesterol.

Hard-boiled eggs that have been overcooked are safe to consume, but they don't taste as good and lose some of their nutritional value.

Omega-3, a beneficial polyunsaturated fatty acid, might be found in eggs. Omega-3 fatty acids have improved heart health and cognitive function in many studies.

Eggs high in omega-3 fats, vitamins, minerals, and protein are an excellent source of nutrition. One large hard-boiled egg, which usually weighs approximately 1.763 oz (50 g), contains:

77 calories

0.021 oz (0.6 g) of carbohydrates

0.056 oz (1.6 g) of saturated fat

: 0.186 oz (5.3 g) of fat content

0.070 oz (2 g) of monounsaturated fat

0.007 oz (212 mg) of cholesterol

0.222 oz (6.3 g) of protein

6% of the RDA (Recommended Daily Allowance) of vitamin A

Macros from hard-boiled eggs include:

One large hard-boiled egg has 0.186 oz (5.3 g) of total fat, including 0.056 oz (1.6 g) of saturated fat, and 0.025 oz (0.71 g) of polyunsaturated fat, 0.070 oz (2 g) of monounsaturated fat, and zero grams of trans fat. A large portion of an egg's fat is found in its yolk.

A big hard-boiled egg has just 0.021 oz (0.6 g) of carbs.

The protein content of one big hard-boiled egg is 0.222 oz (6.3 g).

Vitamin D, zinc, calcium, and all the B vitamins are among the minerals found in hard-boiled eggs. They contain exceptionally high concentrations of riboflavin (vitamin B2) and vitamin B12.

Egg salad sandwiches are typically enjoyed with hard-boiled eggs, they create the most delicious egg salad.

Vitamin D is an essential nutrient. One egg provides more than 10% of the daily necessary vitamin D consumption, essential for winter.

Vitamin D has been demonstrated to be an essential component of calcium absorption, which impacts the health of our skeletal system. It has also been demonstrated to lower the risk of various chronic illnesses, including cancer and type 2 diabetes.

Did you know? The indications of an egg allergy generally appear at different amounts of time after consuming eggs or meals containing eggs.

Skin rashes, itching, difficulty breathing, nausea, and other gastrointestinal difficulties are among the signs and symptoms, varying from moderate to severe. People with egg allergies can exhibit symptoms as early as infancy. Usually, not all, children overcome their egg allergy as they reach puberty.


Is it safe to eat hard-boiled eggs every day?

Based on how much additional cholesterol is in your nutrition, consuming one or two eggs per day is acceptable for generally healthy individuals. If you already have excessive cholesterol or other heart disease risk indicators, you should limit yourself to four or five eggs a week.

What do hard-boil eggs do for you?

Here are some hard-boiled egg nutrition facts which help an individual's health and fitness:

Low-calorie diet

Muscle building due to important protein source.

Cognitive and eye functioning

Lowers risk of heart disease

Egg yolk provides essential nutrients

In place of hard-boiled eggs, attempt poached eggs. Skin and hair benefit from rapid, low-temperature cooking methods that result in less cholesterol being oxidized and assist in retaining most of the nutrients in the egg. The calories in such recipes are also not added.

Such recipes also don't contribute any more calories to the equation.

Are hard-boiled eggs healthier?

Cooking procedures that are shorter and utilize lower heat produce decreased cholesterol oxidation. As a result, poached and boiled (hard or soft) eggs can be the best alternative.

How long does it take to hard-boil an egg?

Eggs will be appropriately done in 10-12 minutes, based on how cooked you prefer your hard-boiled egg.

Can you overcook a sizeable hard-boiled egg?

Don't worry; the egg is overcooked, and get a green ring around the egg yolk; it's alright to consume. A reaction between the egg yolk and the egg white causes the coloring during the cooking process.

How do you tell if an egg is hard-boiled without cracking it?

An egg is hard-boiled if it rotates fast and consistently like a top. It's raw if it rotates slowly, has a lot of wobbling, or is difficult to rotate at all.

Should a large hard-boiled egg float?

It is old if it leans skyward or perhaps floats. The tiny air bubble develops bigger when water is substituted by air as the egg matures.

We Want Your Photos!
We Want Your Photos!

We Want Your Photos!

Do you have a photo you are happy to share that would improve this article?
Email your photos

More for You

See All

Written by Divya Raghav

Bachelor of Commerce specializing in Accounting and Finance, Master of Business Administration

Divya Raghav picture

Divya RaghavBachelor of Commerce specializing in Accounting and Finance, Master of Business Administration

With a diverse range of experience in finance, administration, and operations, Divya is a diligent worker known for her attention to detail. Born and raised in Bangalore, she completed her Bachelor's in Commerce from Christ University and is now pursuing an MBA at Narsee Monjee Institute of Management Studies, Bangalore. Along with her professional pursuits, Divya has a passion for baking, dancing, and writing content. She is also an avid animal lover who dedicates her time to volunteering for animal welfare causes.

Read full bio >
Fact-checked by Shreya Yadav

Bachelor of Arts specializing in Psychology

Shreya Yadav picture

Shreya YadavBachelor of Arts specializing in Psychology

Shreya has developed a diverse set of skills through her experience in client servicing, email marketing, content and e-commerce management, digital marketing, and creative content writing. Her educational background includes a Bachelor's degree in Psychology from Indira Gandhi National Open University, Delhi. Shreya's passion for ongoing learning and development is a testament to her commitment to excellence.

Read full bio >