Eggs are a nutrient-rich food packed full of vitamins and minerals. Compared to all other foods, the egg contains the highest-quality protein available. Eating eggs as part of a healthy diet can help with weight management, muscle strength and muscle-loss prevention, healthy pregnancy, better brain function and maintaining eye health. Hard-boiled eggs can be enjoyed whole or as an ingredient for a sandwich or salad.
One large hard-boiled egg contains 78 calories, reports the U.S. Department of Agriculture. Eating one hard-boiled egg provides 4 percent of your daily caloric needs based on a 2,000-calorie diet. Take into consideration that based on your size and activity level, your caloric needs may be higher or lower than 2,000 per day.
Protein, Fat and Carbohydrates
One large egg supplies 6.3 grams of high-quality protein, or 13 percent of your daily needs for protein based on a 2,000-calorie diet. The protein in eggs is so high that scientists use it as a standard of measurement when comparing the protein of other foods. A higher-quality protein is used more effectively by your body. The total amount of fat in one hard-boiled egg is 5.3 grams. The carbohydrate content is minimal, around half a gram.
Choline is an essential nutrient that supports normal functioning of all cells in your body. One hard-boiled egg provides 147 milligrams of choline. Adequate choline during pregnancy has been found to influence brain development throughout gestation and the lifespan. Choline helps maintain the structure of the brain cell membranes and also is a key component of neurotransmitters that send signals from your nerves to your muscles. Eggs are also a good source of lutein and zeaxanthin, both antioxidants. Lutein and zeaxanthin help to maintain eye health by helping to prevent macular degeneration. Eggs also provide 41 international units of vitamin D.
Difference Between Egg White and Yolk
The majority of the calories in a hard-boiled egg are in the egg yolk. The egg yolk contains all the fat and cholesterol provided by the egg. The egg white contains 3.6 grams of protein, while the yolk contains 2.7 grams. Important nutrients such as choline, lutein and zeaxanthin are all in the egg yolk.
- Food and Agriculture Organization of the United Nations: The Use of Biological Value of Protein in Evaluating its Quality for Human Requirements
- American Journal of Clinical Nutrition: A High-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and Body Weight Despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations
- Annual Review of Nutrition: Choline: Critical Role During Fetal Development and Dietary Requirements in Adults
- Journal of the American College of Nutrition: The Potential Role of Dietary Xanthophylls in Cataract and Age-Related Macular Degeneration
- Journal of the American College of Nutrition: Protein Nutrition, Exercise and Aging
- USDA National Nutrient Database: Egg, Whole, Cooked, Hard-Boiled
- Nutrition Today: Choline
- USDA National Nutrient Database: Egg, Yolk, Raw, Fresh
- USDA National Nutrient Database: Egg, White, Raw, Fresh