Eggs are a powerhouse of nutrients and protein.
You can add them to many different dishes, and they can be prepared in many ways.
Hard-boiled eggs are a great way to enjoy them. They are great for salad toppings, and can also be eaten by themselves with a little salt and pepper.
This is all you need to know about hardboiled eggs:
Nutritional Facts
Hard-boiled eggs are rich in nutrients, protein, and healthy fats. One large hardboiled egg (50g) contains ( 1).
- Calories: 77
- Carbs 0.6 Grams
- Total fat 5.3 g
- 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
- Vitamin B2: 15%
- Vitamin B12, cobalamin: 9%
- Vitamin B5: 7%
- Phosphorus 86m, or 9% off the RDA
- Selenium 15.4 mg, or 22% off the RDA
Eggs are high in nutrients and low in calories. Hard-boiled eggs have 77 calories and 5 grams of fat. They also contain very little carbohydrate.
They are also very rich in lean protein at 6 grams per egg.
Eggs also contain a full range of amino acids which makes them a complete source of protein.
Hard-boiled eggs are rich in vitamins D, zinc and calcium, as well as other important nutrients. They are a good source of vitamin D2 and riboflavin.
Most of the nutrients in eggs are found in the yolk. However, egg white is mainly protein.
SUMMARY- Hard-boiled eggs have low calories, but are high in important vitamins, minerals, and nutrients. The yolk contains nutrients, fat, and protein; the white almost only contains protein.
A Great Source of High-Quality Protein
Protein is essential for many aspects of your health.
About 6 grams of high-quality protein is found in eggs. Eggs are actually one of the most nutritious sources of protein.
It is because eggs have a complete protein profile — they contain all nine required amino acids.
A common misconception is that protein can only be found in egg whites.
The yolk makes up almost half the egg’s protein.
To get the most out of eggs, it is best to eat the whole egg yolk.
SUMMARY- Eggs are a great source of protein. Both yolk and white eggs contain all nine essential amino acids, which is why they are so good for protein.
Cholesterol is High, But Doesn’t Increase Cardio Risk
Eggs have been criticized for their high cholesterol over the years.
Eggs are loaded with cholesterol. A large hard-boiled egg contains 212 mg cholesterol.
Recent research has shown that dietary cholesterol has very limited effect on cholesterol.
Most people don’t have a concern about dietary cholesterol. It is not linked to heart disease risk.
In fact, egg consumption may improve “good” HDL cholesterol.
Two studies involving over 100,000 healthy people found that one egg per day did not increase the risk of developing heart disease.
People with diabetes should be cautious about eating eggs. Some research suggests that 7 eggs per week can increase the risk of developing heart disease.
In the end, there is more research needed to determine if egg consumption has any effect on heart disease risk in diabetics.
SUMMARY- Although hard-boiled eggs have high levels of cholesterol, research shows that dietary cholesterol has no negative impact on blood cholesterol. Eggs have been shown to increase “good” HDL cholesterol, which in turn can improve cholesterol profiles.
Promote Brain & Eye Health
Eggs are rich in essential nutrients and antioxidants, which support eye and brain health.
Choline
Choline is an essential nutrient that supports many vital processes in your body.
Although your body produces some choline by itself, it does not produce large amounts. To avoid deficiency, you need choline in your diet.
But Americans don’t consume enough.
Because choline helps to produce acetylcholine (a neurotransmitter involved with learning and memory), thus, is essential for maintaining a healthy nervous system.
Choline is essential throughout your life. It is important for the development of the fetal brain, memory, and cognitive function, as well as in older adults.
Pregnant women should also take choline as it may reduce the chance of developing neural tube defects.
The yolk contains 27% of the daily choline. One large, hard-boiled egg has 147 mg of cholesterol. Eggs are the American diet’s most concentrated source for choline.
Lutein, Zeaxanthin
- Two antioxidants that are most well-known for their roles in eye health are lutein and zeaxanthin.
- They fight harmful, oxygen-induced free radicals which can build up in your eyes.
- Lutein and zeaxanthin were shown to slow the development of cataracts.
- These may also protect your eyes against harmful blue light.
- These carotenoids are abundant in egg yolks, which is a great source.
- Your body may also absorb lutein and Zeaxanthin well due to the yolk’s fat profile.
SUMMARY- Egg yolks are a great source of choline which is vital for brain development and health. They are also high in lutein, zeaxanthin and other antioxidants that support eye health.
Fried vs Hard-Boiled
You can hard boil eggs by placing unshelled eggs into a saucepan with cold water and boiling them until the yolk becomes solid. They can be cooked without additional butter or oil.
Fried eggs need additional butter or oil to add calories and fat.
One large hard-boiled egg, for example, has 77 calories, and 5.3g of fat. This compares to the 90 calories and 7g of fat in a large fried egg.
Hard-boiled eggs and fried eggs share very similar vitamin profiles, other than their calorie and fat content. They have the same amount of nutrients and protein.
SUMMARY- Hard-boiled eggs can be prepared with no additional ingredients. Fried eggs, however, require butter or oil. They are higher in calories. From a micronutrient perspective, however, fried and boiled egg are very similar.
The Bottom Line
Hard-boiled eggs are low-calorie and rich in nutrients.
They are a great source of high-quality protein, rich in B vitamins and zinc, and rich antioxidants such as lutein, zeaxanthin, and choline.
Despite being high in cholesterol eggs don’t seem to increase the risk of heart disease in most people.
Hard-boiled eggs don’t contain any oil or butter and are lower in calories than fried eggs.
Was this article helpful? Read more on Metrule