Hard-boiled egg: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: cooked
Hard-boiled egg: 155 kcal, 12.6 g protein, 10.6 g fat and 1.1 g carbohydrate per 100 g. A typical portion is 1 large egg (50 g): about 78 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in selenium · 56%
- High in vitamin B12 · 46%
- High in vitamin B2 (riboflavin) · 43%
- High in protein · 25%
- High in phosphorus · 25%
- Good source of vitamin A · 19%
- Good source of vitamin D · 15%
- Good source of zinc · 11%
| Nutrition | per 100 g | % daily value | portion (50 g) | % daily value |
|---|---|---|---|---|
| Calories | 155 kcal | 8% | 78 kcal | 4% |
| Protein | 12.6 g | 25% | 6.29 g | 13% |
| Fat | 10.6 g | — | 5.31 g | — |
| Carbohydrate | 1.12 g | — | 0.56 g | — |
| Fibre | 0 g | 0% | 0 g | 0% |
| Sugar(limit) | 1.12 g | 1% | 0.56 g | 1% |
| Saturated fat(limit) | 3.27 g | 15% | 1.63 g | 7% |
| Sodium(limit) | 124 mg | 5% | 62 mg | 3% |
| Selenium | 30.8 µg | 56% | 15.4 µg | 28% |
| Vitamin B12 | 1.11 µg | 46% | 0.56 µg | 23% |
| Vitamin B2 (riboflavin) | 0.51 mg | 43% | 0.26 mg | 21% |
| Phosphorus | 172 mg | 25% | 86 mg | 12% |
| Vitamin A | 149 µg | 19% | 74.5 µg | 9% |
| Vitamin D | 2.2 µg | 15% | 1.1 µg | 7% |
| Zinc | 1.05 mg | 11% | 0.53 mg | 6% |
| Folate | 44 µg | 11% | 22 µg | 6% |
| Iron | 1.19 mg | 9% | 0.6 mg | 5% |
| Vitamin B6 | 0.12 mg | 9% | 0.06 mg | 5% |
Typical portion: 1 large egg, 50 g, about 78 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: boiled egg, hard boiled egg.
About this food: Hard-boiled egg
A hard-boiled egg is the easiest snack to log: the entry is for the peeled egg, and a large one is 50 g with 6.3 g of protein and 78 kcal. Per 100 g the numbers are 12.6 g of protein, 10.6 g of fat and 155 kcal, close to the raw egg, since boiling adds no fat.
Timing sets the texture. About 9 to 10 minutes from the moment the water boils gives a firm yolk, while 6 to 7 minutes leaves it soft, and this entry fits that version less exactly. Move the eggs to cold water right away, which makes peeling easier. Very fresh eggs peel worst, so eggs about a week old suit boiling better. A grey-green ring around the yolk comes from overcooking and only affects looks and taste.
In Ukraine boiled eggs go into Olivier, into the layered 'mimosa' salad, or onto a sandwich with mayonnaise and herbs, and the dressing is often the larger calorie item. Peeled eggs keep in the fridge for about 4 to 5 days, unpeeled for about a week. Log by count and size, and skip the shell when weighing. If you eat only the whites, remember that most of the fat sits in the yolk, so the entry no longer fits.
What it is high and low in
Hard-boiled egg is high in selenium (56%), vitamin B12 (46%), vitamin B2 (riboflavin) (43%), protein (25%) and phosphorus (25%) per 100 g (share of the daily reference in brackets). It is a good source of vitamin A (19%), vitamin D (15%), zinc (11%) and folate (11%).
It is low in carbohydrate (up to 5 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared hard-boiled egg with the five foods in our table that are closest in composition (Quail egg, Cottage cheese 4%, Feta (brynza), Reduced-fat sour cream (12%) and Mozzarella), per 100 g.
Rank among the six: Protein (1 = most): 4th of 6; Calories (1 = fewest): 3rd of 6; Carbohydrate (1 = fewest): 2nd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Hard-boiled egg | 155 | 12.6 | 10.6 | 1.1 | 0 |
| Quail egg | 158 | 13.1 | 11.1 | 0.4 | 0 |
| Cottage cheese 4% | 98 | 11.1 | 4.3 | 3.4 | 0 |
| Feta (brynza) | 265 | 14.2 | 21.5 | 3.9 | 0 |
| Reduced-fat sour cream (12%) | 135 | 2.9 | 12 | 4.3 | 0 |
| Mozzarella | 299 | 22.2 | 22.1 | 2.4 | 0 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Hard-boiled egg: 155 kcal and 12.6 g protein per 100 g; Raw egg: 143 kcal and 12.6 g protein per 100 g; Fried egg: 196 kcal and 13.6 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 173424: "Egg, whole, cooked, hard-boiled"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (cooked). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of hard-boiled egg?
155 kcal per 100 g, with 12.6 g protein, 10.6 g fat and 1.1 g carbohydrate. A typical portion (1 large egg, 50 g) has about 78 kcal.
How much protein is in hard-boiled egg?
100 g has 12.6 g of protein, which is 25% of a 50 g daily reference, and a typical portion (50 g) has 6.3 g. Protein supplies 33% of its calories.
Which vitamins and minerals does hard-boiled egg contain?
The most per 100 g, as a share of the daily reference: selenium 30.8 µg (56%); vitamin B12 1.11 µg (46%); vitamin B2 (riboflavin) 0.51 mg (43%); phosphorus 172 mg (25%). Every other tracked vitamin or mineral is under 10% or has no USDA value.