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Hard-Boiled Egg Nutrition: Calories, Protein, and Benefits

Hard-boiled eggs pack impressive nutrition in a small package. Here's what you need to know about their calories, protein content, cholesterol, and health benefits.

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Hard-Boiled Egg Nutrition: Calories, Protein & More
Last updated on February 4, 2026, and last reviewed by an expert on February 2, 2026.

Eggs are a protein and nutrient powerhouse that can be added to many dishes and prepared in numerous ways.

Hard-Boiled Egg Nutrition: Calories, Protein & More

Hard-boiling is one of the simplest cooking methods. Hard-boiled eggs make great salad toppings and work well on their own with a sprinkle of salt and pepper.

Here’s everything you need to know about hard-boiled egg nutrition.

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Nutrition facts of hard-boiled eggs

Hard-boiled eggs deliver impressive nutrition for relatively few calories. One large hard-boiled egg (50 grams) provides:

With only 77 calories, 5 grams of fat, and minimal carbs, hard-boiled eggs are a low-calorie, nutrient-dense food.

They’re also an excellent source of lean protein, providing about 6 grams per egg. Eggs contain all nine essential amino acids, making them a complete protein source.

Hard-boiled eggs also provide vitamin D, zinc, calcium, and all of the B vitamins. They’re particularly good sources of riboflavin (vitamin B2) and vitamin B12.

Most of an egg’s nutrients are found in the yolk, while the white contains primarily protein.

Summary: Hard-boiled eggs are low in calories and rich in vitamins, minerals, and high-quality protein. The yolk contains most nutrients, while the white is almost entirely protein.

Hard-boiled eggs are an excellent protein source

Protein is essential for building muscle and bones, producing hormones and enzymes, and maintaining overall health.

Eggs provide about 6 grams of high-quality protein each. They’re among the best protein sources available because they contain all nine essential amino acids.

A common misconception is that protein is only found in the egg white. In reality, nearly half of an egg’s protein comes from the yolk.

Calories in an Egg: Full Nutrition Facts & Health Benefits
Suggested read: Calories in an Egg: Full Nutrition Facts & Health Benefits

Eating the whole egg — yolk included — gives you the full benefit of its protein and nutrients.

Summary: Eggs are an excellent source of complete protein. Both the white and yolk contain protein, so eating the whole egg maximizes nutritional benefit.

Hard-boiled eggs are high in cholesterol but likely don’t increase heart disease risk

Eggs have been controversial due to their cholesterol content.

One large hard-boiled egg contains 212 mg of cholesterol, which is 71% of the daily value.

However, research shows that dietary cholesterol has less impact on blood cholesterol than previously thought. For most people, eating eggs doesn’t significantly raise “bad” LDL cholesterol or increase heart disease risk.1

A scoping review for the Nordic Nutrition Recommendations 2023 concluded that eating one egg per day is unlikely to adversely affect overall disease risk in healthy adults.2

An updated meta-analysis involving over 1.7 million participants found that moderate egg consumption was not associated with increased risk of cardiovascular disease, coronary heart disease, or stroke.1

Eggs may actually improve cholesterol profiles by raising “good” HDL cholesterol.

That said, people with diabetes should be more cautious. Some research suggests that eating 7 or more eggs per week may increase heart disease risk in this population. More research is needed to clarify this relationship.1

Suggested read: 6 Reasons Why Eggs Are Among the Healthiest Foods on the Planet

Summary: Despite being high in cholesterol, eggs don’t appear to increase heart disease risk in most healthy people. One egg per day is considered safe for most adults.

Hard-boiled eggs support brain and eye health

Eggs provide important nutrients and antioxidants that support brain and eye health.

Choline

Choline is an essential nutrient that your body produces only in small amounts. You need to get most of it from food.

Choline is crucial for maintaining a healthy nervous system. It helps produce acetylcholine, a neurotransmitter involved in memory and learning.

This nutrient supports brain development throughout life — from fetal development during pregnancy to cognitive function in older adults.

Adequate choline intake during pregnancy may also decrease the risk of neural tube defects.

One large hard-boiled egg contains 147 mg of choline, which is 27% of the daily value. Eggs are one of the most concentrated sources of choline in the diet.

Lutein and zeaxanthin

Lutein and zeaxanthin are antioxidants known for their role in eye health.

They help combat harmful free radicals that can accumulate in your eyes and have been shown to slow the formation of cataracts and protect against age-related macular degeneration (AMD).

Egg yolks are an excellent source of these carotenoids. Because of the yolk’s fat content, your body absorbs lutein and zeaxanthin from eggs very efficiently.

Summary: Egg yolks are rich in choline, which supports brain health and development, and lutein and zeaxanthin, which protect eye health.

Hard-boiled eggs vs fried eggs

Hard-boiled eggs are made by placing unshelled eggs in cold water and boiling until the yolk solidifies. No additional butter or oil is needed.

Fried eggs require added fat, which increases calories.

One large hard-boiled egg has 77 calories and 5.3 grams of fat, compared to 90 calories and 7 grams of fat in one large fried egg.

Beyond calories and fat, hard-boiled and fried eggs have similar vitamin and mineral profiles. Protein and nutrient content don’t differ significantly between the two.

Suggested read: What is the Healthiest Way to Cook and Eat Eggs?

Summary: Hard-boiled eggs are lower in calories and fat than fried eggs because they don’t require added oil or butter. Both cooking methods preserve similar nutrient content.

Summary

Hard-boiled eggs are a low-calorie, nutrient-dense food.

They’re an excellent source of high-quality protein and rich in B vitamins, zinc, calcium, and important nutrients like choline, lutein, and zeaxanthin.

Though high in cholesterol, eggs don’t appear to increase heart disease risk in most healthy people.

Hard-boiled eggs are lower in calories and fat than fried eggs because they don’t require added oil.

They’re one of the simplest and most nutritious additions to your diet.

  1. Xu L, et al. Associations of Dietary Cholesterol, Serum Cholesterol, and Egg Consumption With Overall and Cause-Specific Mortality: Systematic Review and Updated Meta-Analysis. Circulation. 2022;145(20):1506-1520. PubMed ↩︎ ↩︎ ↩︎

  2. Geiker NRW, et al. Eggs - a scoping review for Nordic Nutrition Recommendations 2023. Food Nutr Res. 2024;68. PubMed ↩︎

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