How Healthy Are Hard-Boiled Eggs, Exactly

But cooking eggs has its upsides: The protein becomes much more digestible and available for use in the body.

Are Hard Boiled Eggs Good for You? The Whole Truth

Hard boiled eggs are a convenient source of protein and loaded with important nutrients like B vitamins, choline, and selenium. Yet they’re also high in fat and cholesterol.

So, are hard boiled eggs good for you?

This is really a two-part question, and the verdict depends on whether:

1. the fat and cholesterol in eggs make them unhealthy?
2. boiling eggs makes them more or less healthy when compared to other ways of preparing them?

Let’s take a look at what the most recent research tells us…

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Are Eggs Healthy?

Eggs have been one of the most unfairly demonized foods. Yet despite what nutritionists from the 1990s will tell you, eggs are very healthy!

The prohibition against eggs has mainly been due to the outdated view that the cholesterol we eat raises the cholesterol in our blood.

Cholesterol in Hard Boiled Eggs

It’s true that eggs are one of the highest cholesterol foods on earth. A single hard-boiled egg is loaded with 212 mg of cholesterol, or 71% of the RDA.

For 50 years these numbers raised the alarm for most doctors and nutritionists.

The Egg Cholesterol Myth

However, modern clinical research has revealed a surprising truth: For the vast majority of people, dietary cholesterol has very little effect on blood cholesterol. 2 3

These studies make clear that eating cholesterol-rich foods like hard boiled eggs is not associated with heart disease, and does not increase LDL “bad “ cholesterol levels. 2 3

On the contrary, studies show that eating eggs may actually improve “good” HDL cholesterol

But what happens to the LDL “bad” cholesterol?

Studies show that for 70% of people, these is no increase in LDL and total cholesterol. For the remainder to do see an increase–it is generally very small, and of a benign type of LDL that has no effect on heart health.

Other research shows that it’s not the cholesterol in food that we should be worried about but the carbs .

When you get more than 60% of your calories from carbs, you’re lowering your “good” HDL cholesterol, while raising triglycerides–both big “no nos” for your heart health. 7

Can I Eat Boiled Eggs every day?

If eating eggs doesn’t increase “bad” LDL cholesterol, and increases “good” HDL, can you eat boiled eggs every day?

Yes, eating boiled eggs every day is likely healthy.

Two recent studies involving over 100,000 healthy participants showed that eating one egg every day did not increase the risk of heart disease. 2

But the safety of eating boiled eggs every day extends even to people with heart disease risk factors!

A 2017 meta-analysis compiling data from numerous studies revealed that even at-risk populations can safely consume at least seven eggs per week. [4]

And in 2013, a meta-analysis in the British Medical Journal, showed that eating eggs every day did not increase risk of coronary, and will also not increase your risk of stroke. 2

More good news for daily egg eaters comes from a huge 500,000 person study in china. Researchers found that people who ate eggs every day enjoyed a 14% lower risk of major cardiac events, an 11% lower risk of cardiovascular disease, 12% lower risk of ischemic heart disease, and an 18% reduction in risk of CVD death. [6]

Calories in Boiled Eggs

When considering boiled eggs’ robust nutrient profile, they’re surprisingly low in calories.

One hard-boiled egg contains only 77 calories, and a standard serving of 2 boiled eggs has 144 calories.

The calories in eggs come mostly from the 6.5 grams of lean protein, and 5.5 grams of healthy fat, with only .5 carbs.

Eggs are also a complete protein, meaning they offer the full range of essential amino acids.

Hard Boiled Eggs Nutrition

Now that it’s clear that hard boiled eggs aren’t the dietary black sheep they’ve been made out to be, let’s explore the nutrition benefits that you may have been missing out on.

8 Nutrition Benefits of Hard Boiled Eggs

1. Eggs are the most inexpensive source of high quality protein with 6.5 grams per 1 egg.
2. With all 9 essential amino acids–they’re a complete protein
3. One hard boiled egg provides 147 mg of choline–27% RDA. For pregnant women, choline can reduce the risk of birth defects. Choline deficiency in both men and women may lead to muscle damage and fat accumulation in the liver
4. A great source of vitamins A–necessary for healthy eyes
5. Provides vitamins A, E, B2, B6, and B12. Together these nutrients dilate blood vessels, reducing cholesterol accumulation in the arteries
6. Provides the antioxidants lutein and zeaxanthin which are protective against cataracts and macular degeneration
7. Hard boiled eggs are convenient and satiating, reducing the likelihood of eating less healthy foods
8. The “good” HDL cholesterol in scrambled can remove “bad” LDL from your bloodstream. It also offers antioxidant properties. [20]

Eat the Whole Egg: Yolk and Whites

To get all the nutrients and health benefits from eggs, it’s important to eat the whole egg–yolk and whites. Most of an egg’s nutrients are found exclusively in the yolk. 2

Though egg whites are primarily protein, half the protein in an egg is also found in the yolk. 2

Nutrition facts per 1 large pasture-raised hard boiled egg:

Macronutrients

Proteins and Amino Acids

On their own, the nutrition of hard boiled eggs is compelling. But to see how truly impressive eggs are, compare them to the nutrients in “healthy” vegetables:

Hard Boiled Egg Nutrient Highlights

The protein in hard boiled eggs gets all the credit, but there are a few other nutrients that deserve some serious attention.

Choline

Choline is produced in small amounts in the body, but you have to get most of it from your food. And most Americans are choline deficient. 2 3

Eggs just happen to be the most concentrated source of choline in most people’s diet.

The choline you get from boiled eggs is vital for many important functions, including:

• Nervous system health 2
• Memory and learning–when metablolized into the neurotransmitter acetylcholine 3
• Fetal brain development
• Cognitive health as you age 3
• For pregnant women, choline decreases risk of neurological defects in the fetus 3

Lutein and Zeaxanthin

This duo of powerful antioxidants play a starring role in the health of our eyes. They do battle with free-radicals that can accumulate in your eyes. 2 4

Studies show that they protect against age-related macular degeneration (AMD). 3 And they can slow the formation of cataracts. 3

For people who spend a lot of time in front of computer screens (and who doesn’t these days?), These two carotenoids may even be protective against damaging blue light. 3 4

But make note, these nutrients are only found in the yolks!

Hard boiled Eggs May Help You Lose Weight

Since hard boiled eggs are extremely satiating and relatively low in calories, researchers have explored their role in helping you lose weight.

In a 2005 study each morning obese participatns were randomly served one of two breakfasts.

Breakfast A was eggs. Breakfast B was bagel-based. Both had equal calories.

After two weeks researchers discovered that the egg-breakfast, “induced greater satiety and significantly reduced short-term food intake.”

A 2013 study revealed that egg-based breakfasts resulted in subjects eating 270-470 fewer calories at a buffet lunch and dinner that same day.

Significantly, there is no research showing that eating eggs can lead to weight gain.

Hard-Boiled vs. Fried and Scrambled Eggs

Boiled eggs are made by boiling unshelled eggs in water.

Soft boiled eggs cook from 2-8 minutes, and hard boiled eggs take around 12 minutes.

As with most foods, cooking them can reduce some nutrients. But with hard boiled eggs there is a minimal loss and degradation compared to baking, frying, and scrambling eggs.

Studies show that baking eggs for 40 minutes can cause a 61% reduction in vitamin D. But when boiled or fried for shorter times, they only lose up to 18%. 2

Other studies reveal that cooking eggs can reduce their antioxidants by 6–18%.

But cooking eggs has its upsides: The protein becomes much more digestible and available for use in the body.

When comparing raw and cooked eggs, studies have found that the body can use 91% of the protein in cooked eggs vs. only 51% in raw eggs.

Boiling Eggs Protects Against Cholesterol Oxidation

Exposing the cholesterol in eggs to high heat can cause it to become oxidized forming potentially harmful compounds called oxysterols.

These compounds have been linked to increased heart disease risks.

Boiling eggs protects the cholesterol–mainly stored in the yolk–from high heat contact.

But even scrambled and fried eggs pose little risk. The vast majority of dietary oxysterols come from friend junk food like french fries and fried chicken.

It’s also worth highlighting that the cholesterol that becomes oxidized in the body from consuming processed foods and added sugars is far more dangerous than dietary oxidized cholesterol.

When considering the healthiest way to cook eggs, it’s good to keep in mind that for healthy people, there are ZERO studies linking eggs prepared in any way with an increased risk of heart disease.

What are the Healthiest Eggs To Boil?

The happier the hens the healthier the eggs. And the happiest hens are pasture-raised certified humane and certified organic.

A 2007 survey by Mother Earth News compared 14 flocks of truly pasture-raised egg producers to USDA caged eggs. The survey found pasture-raised eggs contained:

• 700% more beta carotene
• 1/3 less cholesterol
• 2/3 more vitamin A
• 200% more omega-3 fatty acids
• 300% more vitamin E
• Another study found pasture-raised eggs have higher vitamin D

For an in-depth guide to understanding egg labels and buying the best eggs, click here

Are there Healthier Ways to Prepare Eggs?

If your goal is to get the maximum nutrients out of your eggs, poaching them is likely the healthiest preparation. It’s relatively low heat, quick, and keeps your yolks intact.

You can poach an egg by simmering water between 160–180°F (71–82°C). Crack the eggs in, and let cook for 2–3 minutes.

Are Hard Boiled Eggs Good for You? The Takeaway

Hard boiled eggs are great for you!

Hard boiled eggs are one of the most nutrient dense foods on earth, and prepared in a way that protects their cholesterol from oxidation.

After more than 50 years of misinformation and demonization, eggs are finally being let out of the dietary cage.

Recent research has set the record straight: For healthy people, eggs actually improve cholesterol levels and have zero links to heart disease.

For the most nutritious eggs, choose pasture-raised and certified organic.

Article Sources

• 1, 18. Whole egg consumption improves lipoprotein profiles and insulin sensitivity
• 2. Egg consumption and high-density-lipoprotein cholesterol
• 3. Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet
• 4. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations
• 5. Low density lipoprotein particle size and coronary artery disease
• 6. low-density lipoprotein particles as a predictor of the risk of ischemic heart disease
• 7. Hard Boiled Eggs Nutrition
• 8. Effects of storage and cooking on the antioxidant capacity of laying hen eggs
• 9. Hen Egg as an Antioxidant Food Commodity: A Review
• 10. Bioaccessibility and digestive stability of carotenoids in cooked eggs
• 11. Effects of preparation methods on protein and amino acid contents of various eggs
• 12. Digestibility of cooked and raw egg protein
• 13. Cholesterol oxidation: health hazard and the role of antioxidants in prevention
• 14, 17. Oxysterols in the pathogenesis of major chronic diseases
• 15. Oxidized cholesteryl esters and inflammation
• 16. Interaction between sphingomyelin and oxysterols contributes to atherosclerosis and sudden death
• 19. Effects of eggs on plasma lipoproteins in healthy populations
• 20. Dietary cholesterol and cardiovascular disease: a systematic review and meta-analysis
• 21. Free-range farming: a natural alternative to produce vitamin D-enriched eggs

How Healthy Are Hard-Boiled Eggs, Exactly?

We settled the debate on the health of eggs last year once and for all, but the way eggs are cooked can have a major effect on their nutritional profile. Hard-boiling your eggs is one of the healthiest (and most convenient!) ways to prepare them. This handy guide tells you the exact nutrition of hard-boiled eggs, plus how they stack up against other types of eggs.

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Hard-Boiled Egg Nutrition

Hard-boiled eggs are full of vital nutrients, from muscle-building protein to metabolism-boosting B vitamins. There is even a popular hard-boiled egg crash diet, however, it is not recommended by our dieticians!

Here’s the nutritional breakdown for one large, hard-boiled egg:

Calories: 80; Fat: 5g; Saturated Fat: 1.5g; Carbohydrates: 1g; Sodium: 60mg; Fiber: 0g; Sugar: 1g; Added Sugars: 0g; Protein: 6g; Calcium: 2%; Potassium: 2%

Source: USDA

Fat

One hard-boiled egg contains about five grams of fat, with less than two being saturated. Fat is an important component when eating hard-boiled eggs alone, because the presence of fat helps you to best absorb all of the wonderful fat-soluble vitamins also found in eggs.

Vitamin D

One egg contains over 10 percent of your daily recommended Vitamin D intake, which is especially important to obtain during winter. Vitamin D has shown to be a necessary factor in calcium absorption, affecting the health of our teeth and bones. It has also shown to reduce the risk of several chronic diseases, such as cancer and type 2 diabetes.

Protein

One hard-boiled egg packs six grams of protein, making for a perfect portable snack for the office or after a workout. Even though one egg only contains around 80 calories, eggs are shown to increase satiety and help with weight loss due to its protein content and well-rounded nutrient profile overall.

Credit: Photo: Manfred Koh/Time Inc. Digital Studio
Looking for protein-packed recipes to keep you fueled all day?

• 20 Meals With At Least 20 Grams of Protein
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• Protein-Packed Vegetarian Recipes

Cholesterol

Cholesterol has been the most notable reason people have “demonized” eggs over the years, as cholesterol is thought to clog arteries and negatively impact heart health. One large egg contains 186 mg of cholesterol, over half the daily recommended amount of 300 mg or less. However, Ryan Maciel, RD, said current research shows dietary cholesterol may not significantly impact blood cholesterol.

B Vitamins

B vitamins are essential for keeping your metabolism in tip-top shape, and eggs are a great source of several. One in particular to note, is B-12, which is crucial for red blood cell formation, central nervous system function, and is especially important for vegetarians to obtain who don’t get it otherwise from meat products.

Choline is an essential nutrient often grouped with the B vitamins and is known for its ability to help regulate cell and brain function. The Adequate Intake level of 425 mg for women and 550 mg for men can be difficult to obtain otherwise, but one hard-boiled egg provides 100 mg.

Hard-Boiling vs. Other Preparation Types

Credit: Photo: Whitney Ott

Hard-boiling and poaching have shown to be the healthiest methods of preparing eggs, as they don’t require oil or butter for cooking. However, scrambled eggs are the most popular egg preparation method, and by using a high-quality olive oil and eliminating the use of heavy cream or cream cheese, you can still consider scrambled eggs a healthy choice.

Omelets can also be a nutritious way to eat eggs if you are filling up that fluffy mixture full of veggies. On the other side of the spectrum, frying your eggs is unsurprisingly the least healthy way to prepare them. However Maciel says, as long as you are consuming the yolk and the egg white, you can think of cooked eggs as a nutritious meal or side dish.

Brown Hard-Boiled Eggs vs. White

Credit: Adobe: Liz Clayman

Another big debate concerning eggs is whether or not different colored versions are better for you than others. Brown eggs are thought to be higher quality and healthier than white eggs, mostly due to their high price. One expert noted brown eggs are actually more expensive because they are larger on average, and they require more feed for the hens. Studies show that for the most part, brown eggs and white eggs seem to be of similar quality and nutrient density. If you are looking to buy the highest-quality of eggs out there, focus on finding eggs labeled “organic” over “all-natural,” “free-range” over “cage-free,” and if you can, ones that are local.

How To Make Hard-Boiled Eggs

Credit: Jennifer Causey

Hard-boiling is not only the most convenient cooking method, but it is also the easiest way to prepare an egg. Softer-boiled eggs can take as little as four or five minutes, while a hard-boiled egg takes about 12 minutes. We’ve created a recipe for foolproof hard-boiled eggs to ensure you get perfectly-cooked eggs every time! Make a big batch, then follow this easy method for reheating so you can enjoy them all week long.