Group · Dairy
Hard-boiled egg
The hard-boiled egg is an egg cooked in its shell until the white and the yolk are set. It is the simplest preparation there is, and also the one that best preserves the egg’s nutritional value: no added fat, no loss into cooking liquid.
On the nutrition side: 134 kcal per 100 g, with 13.5 g of protein, 8.62 g of fat and barely 0.52 g of carbohydrate. It provides 49.7 µg of iodine (a third of the reference intake), 172 mg of phosphorus, 44 µg of vitamin B9 and 1.12 µg of vitamin D per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 134 kcal |
| Kilojoules | 557 kJ |
| Protein | 13,5 g |
| Carbohydrate | 0,6 g |
| Fat | 8,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B121,11 µg44 %
- Vitamin B20,51 mg36 %
- Iodine49,7 µg33 %
- Phosphorus172 mg25 %
- Vitamin B51,4 mg23 %
- Vitamin D1,12 µg22 %
- Vitamin B944 µg22 %
- DHA0,03 g13 %
See the other 18 nutrients
- Selenium7,01 µg13 %
- Zinc1,27 mg13 %
- Iron1,72 mg12 %
- Omega-6 LA1,2 g12 %
- Vitamin E1,03 mg9 %
- Vitamin B60,12 mg9 %
- Vitamin A62,4 µg8 %
- Copper0,07 mg7 %
- Potassium120 mg6 %
- Vitamin B10,07 mg6 %
- Calcium41 mg5 %
- Magnesium14 mg4 %
- Total omega-30,09 g4 %
- Omega-3 ALA0,05 g3 %
- EPA0 g2 %
- Manganese0,03 mg2 %
- Vitamin K10,3 µg0 %
- Vitamin B30,06 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
An egg weighs about 50 g: count 67 kcal. This is the useful figure. Two hard-boiled eggs provide 13.5 g of protein for 134 kcal, one of the most filling snacks there is, and one of the cheapest.
Its protein is the benchmark. The egg is used as the standard for measuring the protein quality of other foods: its amino acid profile is perfectly balanced and it is almost completely digestible, especially cooked, as raw white is poorly absorbed.
Cholesterol is no longer an issue. 355 mg per 100 g seems a lot, but dietary cholesterol has little influence on blood cholesterol in most people. French guidelines no longer set a limit on the number of eggs per week for healthy adults.
Nine minutes, starting from boiling water. Any longer and the yolk turns green (this is iron sulphide, harmless but unappetising) and becomes powdery. Plunging it straight into iced water stops the cooking and makes peeling easier.
It keeps for a week once cooked. Unpeeled, in the fridge. That makes it the best answer to cravings: a hard-boiled egg ready in the fridge door is a better alternative to almost anything you would nibble standing up.
Pregnant? Undercooked eggs (soft-boiled, dippy, runny fried) are not recommended; well-cooked eggs are fine. See our guide on soft-boiled eggs during pregnancy.