Essential Nutritional Info on Hard-Boiled Egg – Caloric Content, Protein Breakdown, and Beyond

Hard-Boiled Egg Nutrition Facts: Calories, Protein and More

Hard-boiled eggs are a versatile, nutritious and convenient food that can be enjoyed in a variety of ways. Whether you’re enjoying them as a snack, adding them to a salad, or including them in your breakfast, hard-boiled eggs pack a powerful nutritional punch.

One large hard-boiled egg contains about 78 calories, making it a relatively low-calorie food choice. Despite their small size, hard-boiled eggs are packed with essential nutrients. They are an excellent source of high-quality protein, providing about 6 grams per egg. Protein is essential for building and repairing tissues, as well as for supporting overall growth and development.

In addition to protein, hard-boiled eggs contain a variety of vitamins and minerals. They are a good source of vitamin A, which is important for maintaining healthy skin and eye health. They also provide important B vitamins, such as thiamine, riboflavin, and folate, which play a crucial role in energy production and metabolism.

Hard-boiled eggs are also a rich source of minerals such as iron, phosphorus, and selenium. Iron is essential for carrying oxygen throughout the body, while phosphorus is necessary for healthy bones and teeth. Selenium acts as a powerful antioxidant, protecting the body’s cells from damage caused by free radicals.

In conclusion, hard-boiled eggs are a nutritious and delicious food choice that offers a range of important nutrients. Whether you’re looking for a quick and easy snack or adding them to your favorite meal, hard-boiled eggs are a versatile option that can help support a healthy diet.



Choline is an essential nutrient that is important for brain health and function. It plays a vital role in the synthesis of acetylcholine, a neurotransmitter responsible for memory and learning.

Hard-boiled eggs are an excellent source of choline, providing approximately 147 mg per large egg. Choline is especially important for pregnant women, as it is necessary for the proper development of the baby’s brain and spinal cord.

In addition to its role in brain health, choline is also involved in other important functions in the body. It is involved in the metabolism of fats, helping to transport and metabolize dietary fats in the liver. Choline also plays a role in cell membrane structure and function.

Adequate choline intake is important for people of all ages, but especially for pregnant women, breastfeeding mothers, and infants. It can also be beneficial for athletes, as it may help to reduce inflammation and promote recovery.

Incorporating hard-boiled eggs into your diet is an easy and convenient way to ensure you are getting enough choline. Whether enjoyed on their own as a snack or used in salads, sandwiches, or other dishes, hard-boiled eggs provide a nutrient-dense source of choline and other essential nutrients.

Lutein and Zeaxanthin

Lutein and Zeaxanthin

Lutein and zeaxanthin are two important antioxidants found in hard-boiled eggs. These compounds belong to a class of pigments called carotenoids, which give fruits and vegetables their bright colors.

Both lutein and zeaxanthin are known for their role in promoting eye health. They are found in high concentrations in the macula of the eye and act as natural filters, protecting the eye from harmful blue light and oxidative stress.

Research suggests that regular consumption of lutein and zeaxanthin may play a role in reducing the risk of age-related macular degeneration (AMD) and cataracts. AMD is the leading cause of vision loss in older adults.

In addition to their eye health benefits, lutein and zeaxanthin have also been associated with other potential health benefits. They may have anti-inflammatory properties and could help support cardiovascular health. Some studies have also shown a link between higher lutein and zeaxanthin intake and a reduced risk of certain types of cancer.

One hard-boiled egg contains approximately 0.2 milligrams of lutein and zeaxanthin, making it a good dietary source of these antioxidants. To maximize your intake of lutein and zeaxanthin, it is recommended to consume a variety of fruits, vegetables, and other foods rich in carotenoids.

In conclusion, including hard-boiled eggs as part of a balanced diet can provide you with valuable amounts of lutein and zeaxanthin, which can contribute to overall eye health and may have additional health benefits.

Essential Diet & Nutrition Insights