Boiled Egg vs. Fried Egg
Nutrition comparison of Cooked Boiled Egg and Cooked Fried 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
cooked
fried egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and fried egg:
- Both fried egg and boiled egg are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
- Fried egg has more niacin.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried egg and boiled egg are high in calories. Fried egg has 26% more calories than boiled egg - fried egg has 196 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to fried egg for carbs. Boiled egg has a macronutrient ratio of 34:3:63 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Fried Egg | |
|---|---|---|
| Protein | 34% | 29% |
| Carbohydrates | 3% | 2% |
| Fat | 63% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both fried egg and boiled egg are low in carbohydrates - fried egg has 0.83g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in fried egg and boiled egg are both made of 100% sugar.
sugar
Fried egg and boiled egg contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both fried egg and boiled egg are high in protein. Fried egg has a little more protein (8%) than boiled egg by weight - fried egg has 13.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Boiled egg has 24% less saturated fat than fried egg - fried egg has 4.3g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both fried egg and boiled egg are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Both fried egg and boiled egg are high in cholesterol. Fried egg has a little more cholesterol (8%) than boiled egg by weight - fried egg has 401mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Both fried egg and boiled egg are high in Vitamin A. Fried egg has 47% more Vitamin A than boiled egg - fried egg has 219ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Both fried egg and boiled egg are high in Vitamin D. Fried egg is very similar to boiled egg for Vitamin D - fried egg has 88iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Fried egg and boiled egg contain similar amounts of Vitamin E - fried egg has 1.3mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Fried egg and boiled egg contain similar amounts of Vitamin K - fried egg has 5.6ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Fried egg has more niacin. Both boiled egg and fried egg contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Boiled Egg | Fried Egg | |
|---|---|---|
| Thiamin | 0.066 MG | 0.044 MG |
| Riboflavin | 0.513 MG | 0.495 MG |
| Niacin | 0.064 MG | 0.082 MG |
| Pantothenic acid | 1.398 MG | 1.66 MG |
| Vitamin B6 | 0.121 MG | 0.184 MG |
| Folate | 44 UG | 51 UG |
| Vitamin B12 | 1.11 UG | 0.97 UG |
Minerals
calcium
Both fried egg and boiled egg are high in calcium. Fried egg has 24% more calcium than boiled egg - fried egg has 62mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Fried egg has 59% more iron than boiled egg - fried egg has 1.9mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Fried egg and boiled egg contain similar amounts of potassium - fried egg has 152mg 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 fried egg contain significant amounts of lutein + zeaxanthin.
| Boiled Egg | Fried Egg | |
|---|---|---|
| beta-carotene | 11 UG | 35 UG |
| lutein + zeaxanthin | 353 UG | 543 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) than boiled egg per 100 grams. Both boiled egg and fried egg contain significant amounts of DHA.
| Boiled Egg | Fried Egg | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.137 G |
| DHA | 0.038 G | 0.063 G |
| EPA | 0.005 G | ~ |
| DPA | ~ | 0.007 G |
| Total | 0.078 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Fried Egg | |
|---|---|---|
| linoleic acid | 1.188 G | 2.781 G |
| other omega 6 | ~ | 0.019 G |
| Total | 1.188 G | 2.8 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 Fried Egg (Egg, whole, cooked, fried) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cooked Fried Egg g
()
|
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|---|---|---|---|---|---|---|---|
| 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 fried egg or boiled egg contain more calories in 100 grams?Both fried egg and boiled egg are high in calories. Fried egg has 30% more calories than boiled egg - fried egg has 196 calories in 100g and boiled egg has 155 calories.
Is fried egg or boiled egg better for protein?
Both fried egg and boiled egg are high in protein. Fried egg has a little more protein ( 10%) than boiled egg by weight - fried egg has 13.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Does fried egg or boiled egg contain more calcium?
Both fried egg and boiled egg are high in calcium. Fried egg has 20% more calcium than boiled egg - fried egg has 62mg of calcium in 100 grams and boiled egg has 50mg of calcium.