Boiled eggs are a tasty and easy-to-prepare source of a variety of nutrients, including protein, vitamins and minerals. You can add boiled eggs to salads, sandwiches or enjoy them as is. To prepare boiled eggs, place eggs in a pot, cover them with cold water, bring it to a boil and reduce heat and simmer for 10 to 15 minutes. According to the USDA National Nutrient Database, two boiled eggs have 155 calories.
Protein
The Institute of Medicine recommends women get 46 g of protein daily and men 56 g. According to the USDA, two boiled eggs provide 12.6 g of protein. The type of protein in eggs is complete protein, meaning it provides all nine essential amino acids. Your body needs protein for the growth, maintenance and repair of tissues and for the synthesis of enzymes and other chemical messengers.
Minerals
Boiled eggs are rich in selenium, a mineral essential for regulation of thyroid hormones and which supports the antioxidant function of vitamins C and E. According to the USDA National Nutrient Database, two boiled eggs provide 30.8 mcg of selenium. The Institute of Medicine recommends adults consume 55 mcg of selenium daily. Eggs are also high in phosphorus and a good source of zinc.
Vitamins
Boiled eggs are a good source of vitamin A, a fat-soluble vitamin necessary for normal growth and development and for the health of the eyes. According to the USDA, two boiled eggs provide 520 IU of vitamin A. The Institute of Medicine recommends men consume 3,000 IU of vitamin A daily and women consume 2,310 IU. Eggs are also rich in vitamin B12, vitamin B5, riboflavin and choline.
Fat
According to the USDA, two boiled eggs provide 10.6 g of fat. Dietary fat is a source of energy and is also necessary for the absorption of fat-soluble vitamins. The Institute of Medicine recommends 25 to 35 percent of your total daily calories come from fat. Eggs contain saturated, monounsaturated and polyunsaturated fats.
Cholesterol
According to the USDA, two boiled eggs contain 373 mg of cholesterol. Because your body is able to synthesize cholesterol on its own, there is no formal recommendation from the Institute of Medicine for dietary cholesterol. It does, however, recommend limiting dietary cholesterol as much as possible to reduce the risk of heart disease.
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