Egg (White & Hard Boiled) Nutrition | Proteins & Calories in an Egg


Eggs are a complete nutrition package. They are full of proteins, vitamins, minerals, iron, choline, and plenty more nutrients. It is one of the most common food item suggested by most doctors for quite a few ailments.

What’s best about eggs mainly is, Indeed, its versatility. It is incredibly versatile and can be cooked and savored in soo many ways for example-

You could have it hard-boiled or make it scrambled, or you could fry it like an omelet or enjoy a perfectly good bull’s eye, the variety keeps growing. And its versatility keeps enhancing.

Everybody has a favorite part of an egg; some only like the white while some just like the yolk whereas there are others who want it whole. Each section has its nutrient count. Here’s a detail on the proteins and calories of each:


Egg white is the outer layer of an egg surrounding the yellow yolk which is naturally white. Preferably consumed by people who are willing to lose weight and trying to control their cholesterol. It is considered the safest for such people due to its low calorie and fat content.

The whites of a large egg mainly include nutrients like:

  • 16 calories
  • 4gm of protein
  • 6% vitamin B2
  • 9% selenium
  • 55mg of sodium
  • 1% Fat
  • 3 mg Calcium
  • 03 mg Iron
  • 6 mg Magnesium
  • 54% mg Potassium
  • 7% Phosphorus
  • 01 mg Zinc
  • 008 mg Copper
  • 11% Pantothenic acid
  • 4% Vitamin B6
  • 8% Vitamin B12
  • 5% Folate

Egg whites usually comprise of 90% water and 10% protein. It carries an overall of 67% proteins out of the whole egg. Therefore, when compared to an entire egg it is not considered very nutritious.


The yellow part at the center of an egg is called its yolk. The yolks are what hold the most and real nutritional value of the egg in its entirety.


The yolk of a large egg mainly includes nutrients like:

  • 7 g Protein
  • 5 g Fat
  • 9 g Calcium
  • 2 mg Sodium
  • 4 mg Iron
  • 5 mg Potassium
  • 4 mg Zinc
  • 100% Vitamin A
  • 100% Vitamin E
  • 91% Vitamin B12
  • 96% Vitamin B6
  • 100% Vitamin D
  • 100% Vitamin K
  • 95% Folate
  • 100% DHA and AA
  • 100% Carotenoids
  • 59% Selenium
  • 89% Pantothenic acid
  • 85 mg Magnesium
  • 013 mg copper
  • 93% Phosphorus

The calorie content of an egg yolk is 55 calories and fat content around 4.5gm with saturated fat content being 1.6gm.

In contrast to the egg whites, yolks are less in protein and high in calories. However, they are high in nutrients other than proteins, for example- Vitamin A, Vitamin D, Vitamin E, Vitamin K, calcium, Iron, Magnesium and more.

Even though high in vitamins and minerals, egg yolks carry a high amount of cholesterol and fats which is why most people tend to avoid its consumption in an attempt to keep control of their weight.

Moreover, it is also advised by doctors for patients with high cholesterol, high blood pressure and heart diseases to avoid yolks.


As its name says, WHOLE eggs are a mixture of nutrients from the white and yolk together. One whole egg has about 71 calories (i.e., 16 calories of egg white + 55 calories of the yolk) and a total of 5.5 g of Protein.

They comprise of choline which is a nutrient that facilitates the growth of other nutrients, especially, Folic Acid. Choline is a nutrient that has low self-development in the human body. Thereby, eggs help to increase the count of choline in the human body.

Studies prove that having two eggs every morning is the healthiest form of breakfast. It is quite filling to the stomach. Plus, it helps to reduce weight and maintain body shape.

Moreover, eggs are low carb (i.e., less than a gram of carbohydrate) food. Therefore, based on the egg size, the serving size must be kept in mind to ensure that the total intake of carbs is in check.



Hard-boiled eggs are the absolute meal for morning breakfast. As said before, two hard-boiled eggs are all you need to have a filling yet satisfying morning meal.

There are quite a few exciting ways to eat a hard-boiled egg such as-

  • Mix them in your morning salad
  • Throw a little salt and pepper over them, and take them down whole.
  • Have them with bread slices and cheese, yum! Or
  • Slice them up and add them along with some chopped tomatoes and lettuce and cucumber and mayo and mustard sauce with some ketchup into your sandwich or make it a roll
  • You could even side it with your morning breakfast, like a cereal bowl or a fresh juice.
  • Find your way to make it all the more interesting.

Besides, It’s also a quick and easy lunchbox meal for children. Nutrient-rich and healthy for kids and adults all.

Nutritional value of hard-boiled eggs-

A hard-boiled egg is generally low in calories but consist of a considerable amount of saturated fats. Saturated fat can lead to type 2 diabetes, strokes and other heart diseases.

To top it all, one large hard-boiled egg holds an overall of 62% cholesterol of the generally acceptable cholesterol level. Hence, it’s recommended to eat hard-boiled eggs more often with a healthy and balancing meal that would not let the fats overpower its nutrient value and help keep your fats and carbs minimal.

A large hard-boiled egg mainly includes nutrients like:

  • 6 grams of protein.
  • 78 calories.
  • 5 grams of total fat.
  • 7 grams of saturated fat.
  • 212 milligrams of cholesterol.
  • 23% vitamin B-12.
  • 8% of the RDA of vitamin A.
  • 7% of the RDA of vitamin D.
  • 6% of the RDA of folate.
  • 7% of the RDA of phosphorous.
  • 3% of the RDA of zinc.
  • No fiber
  • A negligible amount of carbs.

Hard-boiled Eggs are a good source of the rarely found Vitamin D. Since Vitamin D is found in limited food items including fish, beef, milk and yogurt and other dairy products.

Furthermore, it is a good source of Vitamin E, Vitamin B12, iron, zinc, and folic acids.


  • Eggs contain quite an amount of polyunsaturated and monounsaturated fats. These are known as ‘good’ fats for as they help to lower the ‘bad’ cholesterol in our systems.
  • It is considered excellent for heart health.
  • Recommended by most dieticians for maintaining a healthy metabolism.
  • It helps build strong muscles.
  • Good for eyes.
  • Improves brain to function better and memory power.

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