Egg, whole, cooked, hard-boiled
FDC 173424cup, chopped (136 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 56 · +21 vs Dairy & eggs medianA hard-boiled egg scores 56 of 100 on the Nutrient Density Score, a Fair rating that lands it at rank 9 of 60 within Dairy & eggs, above the category's median of 35. Protein is the clear strength, at 25% DV, with vitamin A contributing a further 17% DV.
Hard-boiled eggs are a portable, ready-to-eat protein, sliced into salads, mashed for egg salad, or eaten whole as a snack straight from the shell. The honest caveat is cholesterol: this food is notable in cholesterol at 373 milligrams per 100 grams, concentrated mostly in the yolk, worth keeping in mind for anyone tracking daily cholesterol intake.
See how this score is calculated, build a plate around egg, whole, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | 8% |
| Total fat | 11 g | 14% |
| Saturated fat | 3.3 g | 16% |
| Cholesterol | 373 mg | 124% |
| Sodium | 124 mg | 5% |
| Carbohydrate | 1.1 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.1 g | |
| Protein | 13 g | 25% |
| Potassium | 126 mg | 3% |
| Calcium | 50 mg | 4% |
| Iron | 1.2 mg | 7% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 149 µg | 17% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | 11% |
| Total fat | 14 g | 18% |
| Saturated fat | 4.4 g | 22% |
| Cholesterol | 507 mg | 169% |
| Sodium | 169 mg | 7% |
| Carbohydrate | 1.5 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.5 g | |
| Protein | 17 g | 34% |
| Potassium | 171 mg | 4% |
| Calcium | 68 mg | 5% |
| Iron | 1.6 mg | 9% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 203 µg | 23% |
| Vitamin E | 1.4 mg | 9% |
Source: USDA FoodData Central · Public domain
FDC 173424Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sour cream, fat freeDensity 59 vs 56Egg substitute, powderDensity 60 vs 56Parmesan cheese topping, fat freeDensity 62 vs 56Original analysis by NutriVerdict
In the kitchen and how to use it
Hard-boiled eggs have a firm, sliceable white and a fully set, slightly crumbly yolk, making them easy to chop into salads, mash into egg salad with mustard and mayonnaise, or eat whole with just a sprinkle of salt and pepper. They're a classic addition to cobb salad, ramen toppings, deviled egg platters, and grab-and-go snacking, since the shell keeps them portable and mess-free until peeled. A gentle simmer followed by an ice bath is the standard method for a clean peel and a yolk that stays creamy rather than chalky.
Buy eggs well before their sell-by date for boiling, since eggs a week or two old actually peel more easily than very fresh ones. Cooked and peeled, hard-boiled eggs keep in the refrigerator for about a week; leave them unpeeled until ready to eat for the best texture. At 155 calories per 100 g with 12.6 g of protein and 25% DV protein, they're a compact way to add protein to a meal without much added sodium relative to many protein sources, plus 17% DV vitamin A per 100 g.
Frequently asked questions about egg, whole
How many calories are in a hard-boiled egg?
Hard-boiled egg is about 155 calories per 100 g, with 12.6 g of protein.
Is hard-boiled egg a good source of protein?
Yes, it provides 25% DV protein per 100 g, making it a compact protein source for salads and snacks.
How long do hard-boiled eggs keep?
Peeled or unpeeled, hard-boiled eggs keep in the refrigerator for about a week; leaving the shell on until eating helps preserve texture.