How many calories are in a hard-boiled egg?
USDA numbers per large egg and per 100 g, how the calories split between yolk fat and white protein, and how to log them.
A hard-boiled egg is the reference egg for calorie counting because nothing goes in but water: one large egg is 50 g and about 78 calories, with 6.3 g of protein. At 155 calories per 100 g it is a moderately dense food, but a single egg is small, so the count stays low. What people get wrong is treating scrambled or fried eggs as the same number, when the butter or oil in the pan adds calories the boiled egg does not have.
Calories in hard-boiled egg per 100 g
According to USDA FoodData Central (SR Legacy entry “Egg, whole, cooked, hard-boiled”), 100 g of hard-boiled egg contains 155 calories, 13 g of protein, 1.1 g of carbohydrates and 11 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 155 |
| Protein | 13 g |
| Carbohydrates | 1.1 g |
| Fiber | 0 g |
| Sugars | 1.1 g |
| Total fat | 11 g |
| Saturated fat | 3.3 g |
| Sodium | 124 mg |
| Cholesterol | 373 mg |
| Potassium | 126 mg |
| Calcium | 50 mg |
| Iron | 1.2 mg |
| Vitamin C | 0 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of hard-boiled egg:
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 large (50 g) | 78 | 6.3 g | 0.6 g | 5.3 g |
| 1 tbsp (8 g) | 13 | 1.1 g | 0.1 g | 0.9 g |
| 1 cup, chopped (136 g) | 211 | 17 g | 1.5 g | 14 g |
Macro breakdown
By calories, hard-boiled egg is about 3% carbohydrate, 33% protein and 64% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
A hard-boiled egg is about 64% fat and 33% protein by calories, with 10.6 g of fat per 100 g, of which 3.3 g is saturated, and 12.6 g of protein. Cholesterol is high at 373 mg per 100 g, about 186 mg per large egg, and sodium is low at 124 mg per 100 g, about 62 mg per egg.
How hard-boiled egg compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken drumstick | 155 | 24 g | 0 g | 5.7 g |
| Scrambled eggs | 149 | 10 g | 1.6 g | 11 g |
| Turkey breast | 147 | 30 g | 0 g | 2.1 g |
| Sliced ham | 164 | 17 g | 3.6 g | 8.8 g |
| Chicken breast | 165 | 31 g | 0 g | 3.6 g |
Is hard-boiled egg good for weight loss?
Hard-boiled eggs are one of the most practical foods on a deficit: about 78 calories each, 6.3 g of protein, portable and portioned by nature. Protein is the most filling macronutrient per calorie, and two eggs for about 156 calories with 12.6 g of protein make a snack that actually holds you. They also travel, so they replace the vending-machine option. If you want to cut the fat and calories further, egg whites alone are 52 calories per 100 g and almost all protein, though you lose the yolk's nutrients. The mistake is pairing a cheap egg with expensive extras, so watch the mayonnaise in egg salad and log it separately.
How to log hard-boiled egg in Cal.AI
A hard-boiled egg is a one-tap entry: search for it or scan it with Scan Food, confirm the portion is one large egg at 50 g and about 78 calories, and use the serving − / + control for two or three. For chopped egg on a salad, a cup is 136 g and about 211 calories. The common mistake is logging a hard-boiled egg when you actually fried or scrambled it in fat.
Frequently asked questions
How many calories are in one hard-boiled egg?
One large hard-boiled egg weighs about 50 g and has about 78 calories according to USDA data, with about 6.3 g of protein, 5.3 g of fat, 1.6 g of saturated fat and 0.6 g of carbohydrate. Two eggs are about 156 calories with about 12.6 g of protein, and three are about 233 calories.
How much protein is in a hard-boiled egg?
A large hard-boiled egg has about 6.3 g of protein, from 12.6 g per 100 g. By calories, that protein is about 33% of the egg; the rest is mostly fat from the yolk, at about 5.3 g per egg. Protein costs 4 calories per gram, so the protein in one egg accounts for about 25 of its 78 calories.
How much cholesterol is in a hard-boiled egg?
USDA lists 373 mg of cholesterol per 100 g of hard-boiled egg, which works out to about 186 mg in one large 50 g egg, nearly all of it in the yolk. Egg whites contain none. If you are tracking cholesterol for any reason, log the whole egg count accurately, since two eggs double that figure to about 373 mg.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Egg, whole, cooked, hard-boiled” (FDC ID 173424). FoodData Central
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