A boiled egg is a simple, nutritious food commonly eaten worldwide. Knowing the calorie content and nutritional profile is crucial for managing diet and health. This comprehensive guide covers everything you need to know about the calories in boiled eggs, including different egg sizes, types (chicken, duck, quail, etc.), and how calories vary depending on egg size and preparation.
1 Boiled Egg Calorie Calculator
Calories are approximate, based on typical boiled egg nutritional values.
1. Calories in a Standard Chicken Boiled Egg
The most commonly consumed boiled egg is from a chicken. Nutrition and calorie values may vary slightly based on egg size and source, but the figures below reflect the typical nutritional content found in one medium to large hard-boiled chicken egg (approximately 50 grams):
- Calories: About 77 to 78 calories per large boiled chicken egg
- Protein: Approximately 6.3 to 7.5 grams
- Total Fat: Around 5.3 to 5.4 grams
- Carbohydrates: Less than 1 gram (typically 0.5 to 0.6 grams)
- Cholesterol: Roughly 186 to 212 mg
- Vitamins and Minerals: Eggs provide vitamin A, B vitamins (notably B2, B5, B12), phosphorus, selenium, vitamin D, zinc, calcium, and more.
The egg white contributes mainly protein with almost no fat or cholesterol, while the yolk contains fats, cholesterol, and many micronutrients. Cooking by boiling preserves most of these nutrients without adding fat.
Nutritional Snapshot of a Large Hard-Boiled Chicken Egg (approx. 50g)
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | ~77 – 78 kcal | Low calorie, nutrient dense |
| Protein | 6.3 – 7.5 g | High-quality complete protein |
| Fat | 5.3 – 5.4 g | Includes saturated, monounsaturated, and polyunsaturated fats |
| Carbohydrates | ~0.5 – 0.6 g | Minimal carbs |
| Cholesterol | 186 – 212 mg | Controversial but generally not harmful in moderation |
| Vitamins & Minerals | Provides ~6-15% of daily value for vitamins A, B12, B2; rich in selenium, phosphorus |
2. Calorie Differences Based on Egg Size
Eggs are commonly sold in sizes that affect their calorie content:
| Egg Size | Weight (g) | Approximate Calories | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Small | ~38 g | 55 – 60 | 4.9 | 4.1 |
| Medium | ~44 – 50 g | 68 – 77 | 5.5 – 6.3 | 4.6 – 5.3 |
| Large | ~50 – 60 g | 77 – 90 | 6.3 – 7.5 | 5.3 – 6.0 |
| Extra Large | ~60+ g | 90 – 100+ | 7.0 – 7.9 | 5.6 – 6.4 |
Larger eggs naturally contain more calories due to a larger yolk and more egg white. For example, a jumbo chicken boiled egg might reach 90-100 calories, while medium eggs can average 68-77 calories.
3. Calories in Other Types of Eggs
3.1 Duck Eggs (Hard-Boiled)
- Larger than chicken eggs (~70 g average) with higher fat content.
- Contain approximately 130–140 calories per boiled egg.
- Protein ranges around 9 grams; fat content is higher than chicken eggs.
- Duck eggs have a richer flavor and more yolk, contributing to calorie density.
3.2 Quail Eggs (Hard-Boiled)
- Much smaller (~9-12 g each).
- Contain about 14 calories per egg.
- Protein roughly 1.2 grams; fat about 1 g.
- Because they are much smaller, multiple quail eggs equal roughly one chicken egg in calories and nutrients.
3.3 Goose Eggs (Hard-Boiled)
- Very large eggs, weighing about 120–170 g.
- Provide about 266–300 calories per egg due to size.
- High protein and fat content proportionally.
3.4 Turkey Eggs (Hard-Boiled)
- Larger than chicken eggs, about 80 g each.
- Around 135 calories per egg depending on size.
- Similar nutrient ratio to chicken eggs but more calories due to size.
4. Factors Affecting Calorie Count in Boiled Eggs
4.1 Degree of Cooking
- Hard-boiled versus soft-boiled eggs have very similar caloric and nutrient content.
- The only difference is the cooking time; calories remain largely unchanged as no fat or other ingredients are added.
- Hard-boiled eggs offer better food safety due to longer cooking (kills pathogens) .
4.2 Added Ingredients
- Salt, pepper, butter, or mayonnaise added during serving will increase calorie count.
- Prepared dishes like deviled eggs, egg salads, or eggs encased in breading (scotch eggs) contain significantly more calories.
5. Health Benefits of Boiled Eggs Related to Calorie Content
- Despite their calories, eggs are considered a nutrient-dense food, supplying essential amino acids, healthy fats, and micronutrients in a modest calorie package.
- The high protein content increases satiety, potentially aiding weight management by reducing overall calorie intake later.
- The fat and cholesterol in eggs have been misunderstood historically, but recent research confirms moderate egg consumption is safe for most individuals.
- Boiled eggs are an excellent post-workout snack due to quality protein content and minimal processing.
6. Summary Table of Caloric and Nutritional Differences by Egg Type and Size
| Egg Type | Avg. Weight (g) | Calories (approx.) | Protein (g) | Total Fat (g) | Notes |
|---|---|---|---|---|---|
| Chicken Small | 38 | 55 – 60 | 4.9 | 4.1 | Common medium-small size |
| Chicken Medium | 44 – 50 | 68 – 77 | 5.5 – 6.3 | 4.6 – 5.3 | Most common sizes |
| Chicken Large | 50 – 60 | 77 – 90 | 6.3 – 7.5 | 5.3 – 6.0 | Typical grocery store size |
| Duck Egg | ~70 | 130 –140 | ~9 | Higher fat | Richer flavor, higher calories |
| Quail Egg | 9 – 12 | ~14 per egg | 1.2 | ~1 | Small size, often multiple eaten |
| Goose Egg | ~120 – 170 | 266 – 300 | 18+ | High fat | Very large, high calorie |
| Turkey Egg | ~80 | ~135 | ~9 | Similar to duck | Larger than chicken |
7. Frequently Asked Questions (FAQ)
Q: Does boiling eggs change their calorie content?
A: Boiling eggs does not significantly change their calories. The content remains stable because no fat or calories are added or lost.
Q: Can boiled eggs help with weight loss?
A: Yes, due to their high protein content and relatively low calories, boiled eggs can promote satiety and support weight management.
Q: How do calories in egg whites versus yolks compare?
A: The yolk contains about 55-60 calories, including fats and vitamins, while the egg white has roughly 17 calories and mostly protein with little fat.
Q: Are duck or goose eggs better than chicken eggs?
A: Nutritionally richer but higher in calories and fat. For lower calorie intake, chicken eggs are preferable.
8. Final Thoughts
A boiled egg is a healthy, nutrient-dense food that provides quality protein, healthy fats, and critical vitamins and minerals with modest calories—making it an excellent choice for a variety of dietary plans. While a typical medium to large chicken boiled egg contains about 77 calories, other eggs such as duck, goose, quail, and turkey eggs vary substantially in calorie content due to size and composition.
For those watching their calorie intake, size and type of egg matter. Additionally, how you serve your boiled eggs (plain, with salt, or as part of more complex dishes) influences the total calories you consume.
This extensive overview should equip you with all the essential knowledge about boiled egg calories and nutrition, enabling informed decisions whether for weight management, sports nutrition, or simple healthy eating.