What are the nutrients in hard-boiled eggs?
Eggs are protein powerhouses. Learn about 10 health benefits of hard-boiled eggs
Hard-boiled eggs are an excellent source of protein, healthy fats, and other nutrients.
One large hard-boiled egg (50 grams) provides you with the following nutrients:
| Nutrient | Amount |
|---|---|
| Protein | 6.3 g (grams) |
| Fat (total) | 5.3 g |
| Monounsaturated fats | 2 g |
| Polyunsaturated fats | 0.7 g |
| Cholesterol | 186 mg (milligrams) |
| Total carbohydrates | 0.56 g |
| Calcium | 25 mg |
| Iron | 0.59 g |
| Magnesium | 5 mg |
| Phosphorous | 86 mg |
| Sodium | 62mg |
| Potassium | 63mg |
| Zinc | 0.52 mg |
| Selenium | 15.4 µg |
| Fluoride | 2.4 µg |
| Vitamin C | 0 |
| Thiamin (vitamin B1) | 0.03 mg |
| Riboflavin (vitamin B2) | 0.257 mg |
| Niacin (vitamin B3) | 0.032 mg |
| Pantothenic acid | 0.7 mg |
| Vitamin B6 | 0.06 mg |
| Folate | 22 µg |
| Choline | 147 mg |
| Vitamin B12 | 0.55 µg |
| Vitamin A | 260 IU |
| Lutein+Zeaxanthin | 176 µg |
| Vitamin D | 43.5 IU |
| Vitamin E | 0.51 mg |
| Vitamin K | 0.15 µg |
10 health benefits of hard-boiled eggs
- Excellent source of quality protein: Protein in hard-boiled eggs is easily digested and absorbed by the body. It contains all the essential amino acids (building blocks of protein) required by the human body in the right proportions.
- Good for weight loss: Hard-boiled eggs are low in calories but high in protein, which keeps you full for longer and keeps cravings at bay. Protein is also crucial for building lean muscle mass.
- Maintains brain health: Eggs are rich in antioxidants, vitamins, minerals, and unsaturated fats that promote healthy brain function. Studies report that eggs help lower the risk of cognitive impairments associated with aging.
- Promotes bone and muscle health: Eggs are great for your musculoskeletal system because protein, calcium, phosphorus, magnesium, and vitamin D play a significant role in building strong muscles and bones.
- Lowers blood pressure and cholesterol: Contrary to the belief that cholesterol in eggs harms the heart, eating eggs in moderation is actually good for your heart and blood vessels. Hard-boiled eggs provide you with antioxidants, potassium, and good cholesterol that can help manage blood pressure and cholesterol levels and keep your heart healthy.
- Protects eye health: Eggs contain antioxidants including lutein, zeaxanthin, and selenium that protect the eyes against oxidative damage. This can help lower the risk of diseases such as macular degeneration and cataracts.
- Boosts metabolism: Research suggests that consuming eggs can help improve your metabolism due its high protein content. Poor metabolism can lead to several problems including weight gain and obesity.
- Improves skin and hair: Eggs are rich in various vitamins, minerals, good fats, and protein, all of which can improve your skin, hair, and nails.
- Good for fetal development: Pregnant women should consider including hard-boiled eggs in their diet because eggs are rich in nutrients that are good for the development of fetal cells, especially brain and spinal cord cells.
- Promotes mental health: Hard-boiled eggs are rich in B vitamins, tryptophan (an essential amino acid), iron, and choline, which help improve mental health. Vitamin D deficiency has been linked to mental health conditions such as depression, and eggs can help you meet your vitamin D requirements.
What is the healthiest way to cook eggs?
Hard-boiling eggs are one of the healthiest ways to cook eggs. Unlike frying or scrambling, boiling does not involve adding additional calories or fats.
To lower the risk of getting food poisoning from contaminated eggs, it is recommended to cook eggs at 160 F or higher so that the egg whites and yolks appear firm. Cooking makes the protein in eggs more easily digestible. It also destroys the antivitamin called avidin that binds with biotin, a type of B vitamin, meaning that cooking helps make biotin available for gut absorption.
To maximize the health benefits of hard-boiled eggs, eat them with vegetables to add fiber and phytonutrients to your meal.
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References
Image Source: iStock image
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
https://www.cambridge.org/core/journals/world-s-poultry-science-journal/article/abs/nutritional-significance-and-health-benefits-of-designer-eggs/36F4FCDFA5D12B4DBD207EB2ED47BE65
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/
