Egg, whole (hard-boiled)
Boil a dozen at the start of the week for grab-and-go protein snacks.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Egg, whole for gym-goers
Per 100 g, egg, whole (hard-boiled) provides 155 kcal, 12.6 g protein, 1.1 g carbohydrate (0 g fiber, 1.1 g sugars) and 10.6 g fat (3.3 g saturated). With 8.1 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 large egg, about 50 g) comes to roughly 78 kcal and 6.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Egg, whole
Here the whole egg is boiled in its shell until white and yolk are both firm, then weighed after peeling. The values are close to a raw whole egg, around 155 kcal and 12.6 g of protein per 100 g, because boiling adds no fat; the small gap comes from slight moisture loss and sampling. A large boiled egg still works out to roughly 75 to 78 kcal.
In a gym diet
Few gym snacks are as practical. Boiled eggs are portable, pre-portioned and ready to eat between meetings or after training. On a cut, each one is a fixed, easy-to-log amount of protein and fat that keeps you full. On a bulk, a few with fruit or toast make an effortless extra meal, and cooking makes the protein highly digestible.
Preparation and cooking
Simmer eggs for about 9 to 12 minutes, then drop them into iced water to stop the cooking and make peeling easier. Slightly older eggs tend to peel more cleanly than very fresh ones. Boiling doesn't meaningfully change calories, so if you weighed your eggs raw, keep logging the raw entry.
Buying and storage
Many shops sell pre-peeled boiled eggs. Check the use-by date and whether they're packed in brine, which raises sodium. Homemade ones keep for about a week in the fridge, and leaving the shell on helps them stay moist.
Things to watch
Don't leave boiled eggs at room temperature for more than about two hours; cooked eggs grow bacteria like any perishable protein. Egg allergy applies however they're cooked. Beyond that, just keep count, because several eggs add up quickly in fat and calories.
Meal ideas
- Desk snack box: two boiled eggs, cherry tomatoes, cucumber and a handful of almonds.
- Protein potato salad: boiled eggs, new potatoes, Greek yogurt dressing and chives.
- Ramen upgrade: halved boiled eggs, shredded chicken and bok choy in miso broth.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (46%).
Good source (10–19% DV per 100 g): Vitamin D (11%) and Zinc (10%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 8.1 g | #13 of 18 |
| Protein per 100 g | 12.6 g | #6 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 155 kcal | #13 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Ricotta, part-skim
138 kcal · P 11.4 · C 5.1 · F 7.9
→Egg, whole (raw)
143 kcal · P 12.6 · C 0.7 · F 9.5
→Parmesan cheese, hard
392 kcal · P 35.8 · C 3.2 · F 25.8
→Kefir, plain, low-fat
41 kcal · P 3.8 · C 4.5 · F 1
→Mozzarella, part-skim
254 kcal · P 24.3 · C 2.8 · F 15.9
→Milk, reduced-fat 2% (vitamin D fortified)
50 kcal · P 3.3 · C 4.8 · F 2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in egg, whole?
Egg, whole (hard-boiled) has about 155 kcal per 100 g, or roughly 78 kcal per 1 large egg (50 g).
How much protein is in egg, whole?
About 12.6 g of protein per 100 g and 6.3 g per 1 large egg. That works out to 8.1 g per 100 kcal, so it's a moderate protein source.
Is egg, whole good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
How long do hard-boiled eggs last in the fridge?
Food-safety agencies generally say to eat refrigerated hard-boiled eggs within about a week of cooking. The shell helps protect them. Throw out any egg with an off smell or a slimy surface.
Does boiling an egg destroy its protein?
No. Boiling changes the shape of the protein, which actually makes it easier to digest. The amount of protein is the same as in a raw egg, and you absorb cooked egg protein better than raw.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.