By Eggs are loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients.
One large egg contains (1):
- Vitamin B12 (cobalamin): 9% of the RDA
- Vitamin B2 (riboflavin): 15% of the RDA
- Vitamin A: 6% of the RDA
- Vitamin B5 (pantothenic acid): 7% of the RDA
- Selenium: 22% of the RDA
- Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more.
A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.
It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein.
Hard-Boiled Egg Nutrition Facts: Calories, Protein and More:
Eggs are a protein and nutrient powerhouse. They are low in calories, can be added to many dishes, and can be prepared in numerous ways. They do contain cholesterol, but this is not harmful to most people.
One way to enjoy eggs is to hard-boil them. Hard-boiled eggs make great salad toppings and can be eaten with salt and pepper.
Nutrition Facts
Hard-boiled eggs are loaded with nutrients, protein and healthy fats. One large hard-boiled egg (50 grams) provides (1):
- Calories: 77
- Carbs: 0.6 grams
- Total fat: 5.3 grams
- Saturated fat: 1.6 grams
- Monounsaturated fat: 2.0 grams
- Cholesterol: 212 mg
- Protein: 6.3 grams
- Vitamin A: 6% of the Recommended Dietary Allowance (RDA)
- Vitamin B2 (riboflavin): 15% of the RDA
- Vitamin B12 (cobalamin): 9% of the RDA
- Vitamin B5 (pantothenic acid): 7% of the RDA
- Phosphorus: 86 mg, or 9% of the RDA
- Selenium: 15.4 mcg, or 22% of the RDA
For all the nutrients eggs have to offer, they are a fairly low-calorie food. Hard-boiled eggs provide only 77 calories, 5 grams of fat and a very small amount of carbs.
They’re also a very good source of lean protein, at about 6 grams per egg.
Furthermore, eggs pack a complete range of amino acids, which means they are a complete protein source.
Hard-boiled eggs also offer various important nutrients, including vitamin D, zinc, calcium and all of the B vitamins. They’re a particularly good source of riboflavin (vitamin B2) and vitamin B12.
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg’s nutrients.
For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don’t add any unnecessary calories.
All that being said, eating eggs is generally super healthy, no matter which way you cook them.
So you may just want to cook and eat them in the way you enjoy the most and not obsess over the small details.
At the end of the day, pastured eggs are probably the healthiest type of eggs you can buy. They are more nutritious, and the hens that laid them were allowed free access to the outside and ate a more natural diet.
If you can’t get pastured eggs, omega-3-enriched eggs are your second best choice. If you can’t get either pastured or omega-3 eggs, try to find eggs that are either free-range, cage-free or organic.
Nevertheless, even if that’s not an option, conventional eggs are still among the healthiest and most nutritious foods you can eat.
You can enjoy them in veggie-packed omelets, frittatas, and breakfast burritos. You can also simply boil, scramble, panfry, or poach them. Or, you can incorporate them into baked goods, sauces, salad dressings, shakshuka, stir-fries, and more.
When it comes to preparing eggs, the only limits are your imagination and your taste buds.
