Nutrition Realm

Hard-Boiled Egg Nutrition: Facts and 8 Health Benefits

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Eggs have an unwholesome reputation of being high in cholesterol.

Researchers now know that cholesterol in food doesn't raise blood cholesterol levels -saturated fat does. Over the years eggs were deemed bad for the health.

But the good news is that eggs are no longer on the list of bad foods. This why in the year 2000, the American Heart Association (AHA) gave healthy adults the go ahead to start enjoying eggs once again.


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According to Nutrition Research in February 2010, Eating eggs, such as hard boiled eggs, instead of carbohydrate-rich breakfast foods for breakfast may help you lose weight.

Eggs are one of the few foods considered to be a complete protein because they contain all the essential amino acids. Amino acids are considered the "building blocks for protein" which helps in body building.

Hard-boiled Egg Nutritional Facts: ​Calorie Content & Macro-nutrients

Hard boiled eggs are good sources of essential vitamins, minerals and a number of other nutrients. One large hard-boiled egg that weighs 53 grams has 70 calories.

With 1.3 calories per gram, a hard-boiled egg is a low-energy-dense food.


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It also contains 6.3 grams of protein, 0.6 grams of carbohydrate and 5.3 grams of fat, including 1.6 grams of saturated fats. This is just 8 percent of the daily value for fat and saturated fat, but 13 percent of the DV for protein.

Hard boiled eggs are also good sources of essential vitamins, minerals and a number of other nutrients. According to Wikipedia, They are rich in Vitamins A, D, E, B12, folate, selenium, and iron.

Health Benefits of Eating Hard-boiled Eggs

After a brief introduction about hard-boiled eggs, it's nutritional value and calorie content.. The next we're looking at are the health benefits of eating hard-boiled eggs. Here's a quick list:

  1. High-Quality Source of Protein
  2. Good Vision
  3. Brain Development and function
  4. Makes an amazing healthy snack option
  5. Aids Weight loss
  6. Better Bone Health
  7. They contain only the Good Fats
  8. Lowers Blood Triglyceride Level

There are still additional benefits of eating hard-boiled eggs but lets take a deep look at some of the points mentioned above for a clearer understanding.

1. High-Quality Source of Protein

One large hard-boiled egg is a complete protein, meaning it contains all the necessary amino acids which make them a high-quality source of protein.

hard boiled eggs

They’re so good for you; that the World Health Organization uses egg protein as a standard for evaluating protein in other foods.

Protein is good for you and essential to life for myriad reasons ranging from weight loss, muscle mass formation to heart health. How much you need each day depends on your age and gender.

The recommended dietary allowances say adult women need about 46 grams of protein a day, and adult men need about 56 grams.

2. Good Vision

Eggs are part of the foods mentioned in our post on Eye nutrition.

Hard-boiled egg contains two antioxidants; Lutein and zeaxanthin that tends to build up in the retina of the eye. This may help prevent age-related eye disease like macular degeneration.

3. Brain Development and Function

Eggs are one of the richest sources of choline.

One whole large hard-boiled egg can provide 35 percent of your daily choline needs.

Choline is a nutrient that regulates the brain, nervous system and cardiovascular health. It helps maintain the structure of brain cell membranes, which helps relay messages from the brain to nerves and muscles.

“Choline is an essential nutrient that is particularly important for pregnant & breastfeeding women as it plays a strong role in brain development and function.

4. Makes an Healthy Snacking Option

Yep, that's right. Since Hard-boiled eggs are considered complete protein up there and obviously low in calories, they're also fit to go for a healthy snacking spree.

Image: Elana's Pantry

Click here for 75 more snacks under 100 calories and a list of beautiful healthy snack pairings that delivers total nutrition.

Eating them as a snack or Adding them to your food content helps fill you up so you aren't tempted to overeat at your next meal.

5. Aids Weight Loss

A relatively low-calorie food, eggs can be an excellent option for dieters.

Because of their ability to make you feel full longer, eating hard-boiled eggs for breakfast may promote a healthy body weight and reduce the risk for obesity. Boiled eggs are also low in saturated fats and can a considered a lean protein.

Lean proteins are a vital component to weight management & also for muscle building.

6. Better Bone Health

Hard-boiled eggs are rich sources of vitamin D which helps to keep your bones and teeth strong. An alternative to morning sun 🙂

Image: Nomnompaleo

Vitamin D is also known to promote the absorption of calcium and regulates calcium levels in your blood. This process ensures that your skeleton gets the calcium it needs for strength and structure.

7. Source of Good Fats

Hard-boiled eggs contains a lot of fat. Much like the types of fats fit for the paleo diet.

While they provide small amount of monounsaturated (MUFAs) and large amount of polyunsaturated fats (PUFAs).

These fats are known to stabilize your blood cholesterol levels and lowers overall risk of heart disease. These heart-healthy fats also regulate insulin in your blood, which keeps your blood sugar within a healthy range - especially beneficial if you have type 2 diabetes.

More than two-thirds of the fat content of hard-boiled eggs comes from good MUFAs and PUFAs.

8. Lowers Blood Triglyceride Level

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.

If you eat omega 3 enriched eggs then you will be consuming even more Omega 3 Fatty Acids, but even non organic eggs contain large amounts of Omega 3 Fatty Acids.

These fatty acids are good for the heart and help reduce triglycerides in the blood.


In conclusion, Hard-boiled eggs do offer amazing benefits to your health, In fact another reason to consume more is the fact that they're considered part of the foods to eat to give your mood a boost.

Hope you've enjoyed this article, If yes.. We'd love for you to leave us a comment using the form below and do not forget to share your knowledge on hard-boiled eggs with your friends on social media.

See you around.

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