Hard-Boiled Egg Nutrition Facts: Calories, Protein And More

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Evidence BasedNutritional, Caloric, and Protein Content of Hard-Boiled Eggs

Medically reviewed by Amy Richter, MS, RD — Written by Kaitlyn Berkheiser — Updated on March 12, 2025

Nutrition
Protein
Cholesterol
Benefits
Boiled vs Fried
Takeaway

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.

Here is everything you need to know about hard-boiled eggs.

Nutrition Facts

Hard-boiled eggs are loaded with nutrients, protein, and healthy fats. One large hard-boiled egg (50 grams) provides:

Calories: 77.5 kcal
Carbs: .56 g
Total fat: 5.3 g
Saturated fat: 1.64 g
Monounsaturated fat: 2.04 g
Cholesterol: 186 mg
Protein: 6.3 g
Vitamin A: 74.5 mcg RAE
Vitamin B2 (riboflavin): 0.257 mg
Vitamin B12 (cobalamin): 0.555 µg
Vitamin B5 (pantothenic acid): 0.7 mg
Phosphorus: 86 mg
Selenium: 15.4 µg

For all the nutrients eggs have to offer, they are a fairly low calorie food. Hard-boiled eggs provide only 77.5 calories, 5.3 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.

Many of the nutrients in an egg are found exclusively in the yolk, whereas the egg white contains primarily protein.

Summary
Hard-boiled eggs are low in calories and rich in many important vitamins, minerals and nutrients. While the yolk provides nutrients, fat and protein, the white is almost exclusively protein.

An Excellent Source of High-Quality Protein

Protein is vital for many components of your health, including building muscle and bones and producing hormones and enzymes. Eggs provide about 6 grams of high quality protein. In fact, eggs are one of the best sources of protein you can eat.

This is due to their complete protein profile — eggs contain all nine essential amino acids.

One common misconception is that the protein is found only in the egg white. However, almost half of an egg’s protein content comes from the yolk.

Consume the entire egg, yolk and white, to get the most benefit from the protein and nutrients it contains.

Summary
Eggs are an excellent source of protein. They contain all nine essential amino acids, and both the white and yolk contain this important nutrient.

High in Cholesterol but Don’t Increase Heart Disease Risk

Over the years, eggs have gotten a bad reputation due to their high cholesterol content. It’s true that eggs are packed with cholesterol. One large hard-boiled egg provides 186 mg of cholesterol. However, recent research shows that dietary cholesterol has very little effect on blood cholesterol, and the Dietary Guidelines no longer have a daily recommended amount of cholesterol.

For most people, dietary cholesterol is not associated with heart disease risk and does not increase total cholesterol or “bad” LDL cholesterol levels.

In fact, egg consumption may improve “good” HDL cholesterol. Ultimately, more research is needed on the link between egg consumption and heart disease risk in people with diabetes.

Summary
Though hard-boiled eggs are high in cholesterol, studies show that dietary cholesterol does not negatively impact blood cholesterol in most people. In fact, eggs have been found to improve cholesterol profiles by increasing “good” HDL cholesterol.

Promote Brain and Eye Health

Eggs provide important essential nutrients and antioxidants that support brain and eye health.

Choline

Choline is an essential nutrient for many critical processes in your body. Your body does produce some choline on its own, but not in large quantities. Therefore, you must get choline from your diet in order to avoid deficiency.

Yet, most Americans aren’t consuming enough.

Choline is crucial for maintaining a healthy nervous system, as it helps produce acetylcholine, a neurotransmitter involved in memory and learning. Choline is important across your lifespan. It promotes fetal brain and memory development, as well as cognitive function in older adults.

It’s also vital during pregnancy, as adequate choline levels may decrease the risk of neural tube defects in the fetus.

Choline is found in the yolk — one, large, hard-boiled egg contains 147 mg of choline, which is 27% of the Daily Value for choline. In fact, eggs are one of the most concentrated sources of choline in the American diet.

Lutein and Zeaxanthin

Lutein and zeaxanthin are two antioxidants best known for their role in eye health. They combat harmful, oxygen-induced free radicals that can accumulate in your eyes.

Research suggests that Lutein and zeaxanthin have been shown to slow the formation of cataracts and protect against age-related macular degeneration (AMD).

They may even protect your eyes from detrimental blue light. Egg yolks are an excellent source of these two carotenoids. Furthermore, due to the yolk’s fat profile, your body appears to absorb the lutein and zeaxanthin very well.

Summary
Egg yolks are an excellent source of choline, which is essential for brain health and development. They’re also rich in lutein and zeaxanthin, antioxidants that promote eye health.

Hard-Boiled vs Fried

Hard-boiled eggs are made by placing unshelled eggs in a saucepan filled with cold water, then boiling until the yolk solidifies. They’re cooked without any additional butter or oil. On the other hand, fried eggs require supplemental butter or oil, which contribute additional calories and fat.

For example, one large hard-boiled egg has 77 calories and 5.3 grams of fat, compared to 90 calories and 6.8 grams of fat in one large fried egg.

Other than the fat and calorie content, hard-boiled and fried eggs have very similar vitamin and mineral profiles. They don’t differ in their amount of protein and nutrients.

Summary
While hard-boiled eggs are prepared without further ingredients, fried eggs require additional butter or oil — which make them higher in calories. However, fried and boiled eggs are very similar from a micronutrient standpoint.

Takeaway

Hard-boiled eggs are a low calorie, nutrient-dense food. They’re an excellent source of high quality protein and rich in B vitamins, selenium (28% DV), vitamin A (8% DV), and other important nutrients and antioxidants like choline, lutein, and zeaxanthin.

Though high in cholesterol, eggs don’t appear to increase heart disease risk in most people. Hard-boiled eggs are prepared without additional oil or butter, so they’re lower in calories and fat than fried eggs.

They may just be one of the easiest and most nutritious additions to your diet.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Blesso CN, et al. (2018). Dietary cholesterol, serum lipids, and heart disease: are eggs working for or against you?https://pmc.ncbi.nlm.nih.gov/articles/PMC5946211/
Cholesterol and diabetes. (2024).https://www.heart.org/en/health-topics/diabetes/diabetes-complications-and-risks/cholesterol-abnormalities--diabetes
Choline. (2022).https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/#h2
Dietary Guidelines for Americans 2022-2025. (2020).https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
FoodData central food search. (2019).https://fdc.nal.usda.gov/food-details/747997/nutrients
Mrowicka M, et al. (2022). Lutein and zeaxanthin and their roles in age-related macular degeneration—neurodegenerative disease.https://pmc.ncbi.nlm.nih.gov/articles/PMC8874683/
Santos HO, et al. (2021). The effect of whole egg intake on muscle mass: are the yolk and its nutrients important?https://journals.humankinetics.com/view/journals/ijsnem/31/6/article-p514.xml
Meyers M, et al. (2023). Eggs: Healthy or risky? A review of evidence from high quality studies on hen’s eggs.

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Amy Richter, MS, RD — Written by Kaitlyn Berkheiser — Updated on March 12, 2025

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Nutrition

Nutrition

Nutrition Facts

An Excellent Source of High-Quality Protein

High in Cholesterol but Don’t Increase Heart Disease Risk

Promote Brain and Eye Health

Choline

Lutein and Zeaxanthin

Hard-Boiled vs Fried

Takeaway

How we reviewed this article:

Evidence Based

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