Boiled Egg vs. Egg
Nutrition comparison of Cooked Boiled Egg and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and egg:
- Both egg and boiled egg are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
- Egg has more niacin.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and boiled egg are high in calories. Egg is very similar to egg for calories - egg has 143 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is similar to egg for protein, carbs and fat. Boiled egg has a macronutrient ratio of 34:3:63 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Egg | |
|---|---|---|
| Protein | 34% | 36% |
| Carbohydrates | 3% | 2% |
| Fat | 63% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and boiled egg are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in egg and boiled egg are both made of 100% sugar.
sugar
Egg and boiled egg contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both egg and boiled egg are high in protein. Egg is very similar to egg for protein - egg has 12.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Egg and boiled egg contain similar amounts of saturated fat - egg has 3.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both egg and boiled egg are low in trans fat - egg has 0.04g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Both egg and boiled egg are high in cholesterol. Egg is very similar to egg for cholesterol - egg has 372mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Both egg and boiled egg are high in Vitamin A. Egg has a little more Vitamin A (7%) than boiled egg by weight - egg has 160ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Both egg and boiled egg are high in Vitamin D. Egg is very similar to egg for Vitamin D - egg has 82iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Egg and boiled egg contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Egg and boiled egg contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more niacin. Both boiled egg and egg contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Boiled Egg | Egg | |
|---|---|---|
| Thiamin | 0.066 MG | 0.04 MG |
| Riboflavin | 0.513 MG | 0.457 MG |
| Niacin | 0.064 MG | 0.075 MG |
| Pantothenic acid | 1.398 MG | 1.533 MG |
| Vitamin B6 | 0.121 MG | 0.17 MG |
| Folate | 44 UG | 47 UG |
| Vitamin B12 | 1.11 UG | 0.89 UG |
Minerals
calcium
Both egg and boiled egg are high in calcium. Egg has 12% more calcium than boiled egg - egg has 56mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Egg has 47% more iron than boiled egg - egg has 1.8mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Egg and boiled egg contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both boiled egg and egg contain significant amounts of lutein + zeaxanthin.
| Boiled Egg | Egg | |
|---|---|---|
| beta-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 353 UG | 503 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both boiled egg and egg contain significant amounts of alpha linoleic acid (ALA) and DHA.
| Boiled Egg | Egg | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.048 G |
| DHA | 0.038 G | 0.058 G |
| EPA | 0.005 G | ~ |
| DPA | ~ | 0.007 G |
| Total | 0.078 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and egg contain significant amounts of linoleic acid.
| Boiled Egg | Egg | |
|---|---|---|
| linoleic acid | 1.188 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 1.188 G | 1.577 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg (Egg, whole, raw, fresh) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Egg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or boiled egg contain more calories in 100 grams?Both egg and boiled egg are high in calories. Egg is quite similar to egg for calories - egg has 143 calories in 100g and boiled egg has 155 calories.
Is egg or boiled egg better for protein?
Both egg and boiled egg are high in protein. Egg is very similar to egg for protein - egg has 12.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Does egg or boiled egg contain more calcium?
Both egg and boiled egg are high in calcium. Egg has 10% more calcium than boiled egg - egg has 56mg of calcium in 100 grams and boiled egg has 50mg of calcium.