Hard-boiled eggs are convenient, low in calories and contain 13 essential vitamins and minerals. One in four Americans still avoids eggs because of concerns about raising cholesterol levels, but the American Egg Board says that in 30 years of research, egg consumption has not been linked to heart disease.
Calories and Macronutrients
A large hard-boiled egg contains 78 calories, 7 g of protein, 5 g of fat and a trace of carbohydrate. It also has 2 g of saturated fat, 2 g of monounsaturated fat and 1 g of polyunsaturated fat. A large egg has186 mg of cholesterol .
13 Essential Vitamins and Minerals
The American Egg Board details 13 essential vitamins and minerals in hard-boiled eggs. Choline and selenium top the list, each with 23 percent of the daily value in one egg. Other vitamins and minerals, in order of percent of daily value, include riboflavin, B-2, phosphorus, pantothenic acid, folate, iron, vitamin A, vitamin D, zinc, vitamin B-6 and calcium.
Antioxidants
Lutein and zeaxanthin are antioxidants that protect the body's cells against damaging free radicals. According to the American Egg Board, hard-boiled eggs contain both of these, present in the egg yolk. Both antioxidants may protect against age-related macular degeneration and cataracts that affect vision. The small amount of these antioxidants in eggs may be more bioavailable, or easily absorbed, than in richer food sources.
Free-Range Chicken Eggs
Chickens living in cages produce the majority of commercial eggs. Some research shows that chickens allowed to free range, or live on pasture, produce healthier eggs. The Mother Earth News reports that free range chicken eggs may contain one-third less cholesterol and saturated fat, two-thirds more vitamin A, three times more vitamin E, four to seven times more vitamin D, twice as much omega-3 fats and seven times the beta-carotene as eggs from commercial, caged chickens.
Making a Hard-Boiled Egg
Start with cold water filled in a saucepan about an inch above the eggs. Heat the water to a boil, which will take 10 to12 minutes. Remove from heat, and cover. Allow eggs to rest for another 10 to12 minutes before rinsing in cool water. Adding 1 tsp. of salt to the water before boiling can help make the eggs easier to peel. Farm-fresh eggs should be at least five days old before hard-boiling to avoid difficulty peeling them.
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