Boiled Eggs : Nutrition & Health Benefits


Eggs are one of nature’s finest and most edible forms of protein which helps in control appetite. With only about 75 calories per egg, what are the benefits of eating eggs? Chicken eggs provide all essential amino acids for humans and provide several vitamin and minerals, including vitamin A, riboflavin (vitamin B2), folic acid (vitamins B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus, selenium and potassium. Some people stay away from yolk and prefer to only eat egg whites, but the yellow-orange yolk is full of nutrients as it was meant to nourish the fetus in some cases.
boil eggs in microwave

The nutrition of a cooked egg can vary with the way it is cooked – boiled (boiling eggs in microwave, kettle or stove), scrambled, half-cooked, etc. Below we are going to cover the basics of boiled egg nutrition and benefits.


Depending on what the chicken is fed before laying eggs, the nutrition of an egg can vary. Below is a general guideline of common nutrients, but do keep in mind there can always be variations in that. The nutrition in egg is also distributed between the yolk (albumin) and egg white and shells (yes, that outer shell that nobody has ever thought of eating) and so it is suggested to eat eggs in their entirety.

The tables below list the common nutrient profile of a large (50g) sized egg. The summarised points are – 

  1. Egg contains about 7g of protein, including all 9 essential amino acids and is a complete form of protein for those who are vegetarian except for eating eggs.
    This makes eggs a good dietary item for those looking to build muscles and seeking high quality protein sources.

    amino acids protein in eggs
    Protein in eggs with the 9 essential amino acids highlighted.
  2. Egg contains very little carbohydrate, so is good for people trying to lose weight.
    Along with that, the high amount of protein and fat keeps you feeling full for long, which also helps in weight loss if you end up eating less. This is helpful for diabetics too, as egg has a very low glycemic index. This means that eggs are slowly digested and absorbed, leading to a slow release of blood sugar.egg macro nutrition chart
  3. One egg provides roughly 50 IU of vitamin D, which fulfils close to 5% of daily recommended dose for vitamin D.
    With less and less time that we spend outdoors now, the natural production of vitamin D in the body is going down, leaving a large population with weaker bones. Egg yolks are a good source of dietary vitamin D.
  4. One egg provides roughly 300 IU of vitamin A, which fulfils close to 8% of daily recommended dose for vitamin A.
    Egg largely provides retinol, which is a form that is directly absorbed in the body. This makes egg an effective source of vitamin A.
  5. Egg is a good source of the group of vitamin B. For vegetarians who eat eggs, this is the only source for vitamin B12 in particular.
    Vitamin B is an essential nutrient to maintain cell health, including skin, hair and internal body. 

    nutrition in eggs vitamins and minerals
    Vitamins and minerals in eggs
  6. An egg yolk contains about 70% of daily requirement of cholesterol.
    Despite of being a rich source, this cholesterol is not harmful like the one obtained from saturated fats. Cholesterol is important for many brain, heart and digestion functions and egg is a good and healthy dietary source to obtain that.
  7. Egg contains Lutein, which is more easily absorbable in the body than other vegetarian sources.
    Lutein helps in reducing age-related muscle degradation, vision and skin elasticity.
  8. One egg contains about 125 mg choline, which fulfils roughly 20-25% daily recommended dose for choline.
    Choline iѕ a nutrient thаt is very imроrtаnt tо thе cells, livеr аnd the brain and helps mаintаin brain funсtiоn аnd rеtаins mеmоrу. Low levels of choline are linked with Alzheimer’s.
  9. Apart from all above, egg shells contain a lot of calcium too, with half a shell containing enough amount for recommended daily dose of calcium.
    But of course it’s not fun to eat shells. Since the calcium is in carbonate form, you can grind them to make a powder and eat with food. Despite of being a common supplement, calcium carbonate is an antacid too and so should not be eaten in large quantities. Another good use can be to give them to your dog.

(Sources – 1,2,3,4)


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