Health Benefits of Boiled Eggs

Reviewed by Christine Mikstas, RD, LD on September 01, 2022

How do you like your eggs?

Eggs have lots of nutrients, but the health boost you get depends on the way you prepare the meal. Although there are tons of different ways to serve them up, the benefits of boiled eggs can go a long way. 

In terms of preparation, the only difference between soft-boiled and hard-boiled eggs is how long they spend cooking. There are plenty of nutrients in boiled eggs regardless of how long they're in the heat, but harder-boiled eggs are a better bet when it comes to avoiding harmful bacteria like salmonella.

Health Benefits

They're tasty, they're filling, and they're good for your health at any age. Here are some examples of the health benefits of hard-boiled eggs.

Weight Loss

Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight.

Prenatal Bone Strength

The protein in hard-boiled eggs also works alongside vitamin D to promote prenatal development. These elements support your baby’s teeth, bones, and general growth throughout pregnancy.

Reduced Cholesterol

Boiled egg whites are healthier than some of their other forms. After boiling, take out the yolks to enjoy a low-cholesterol snack.

Source of Choline

Choline is important for cellular maintenance and growth, and hard-boiled eggs are the top source of it in the US diet.

Prevent Macular Degeneration

Lutein and zeaxanthin, which are found in boiled eggs, have antioxidant and anti-inflammatory properties that help maintain your eye health.

Increased Mental Energy

The combination of healthy elements like protein and choline in hard-boiled eggs helps to get your brain going, especially just after breakfast.


Nutrients per Serving

One large, hard-boiled egg (one serving) contains:

  • Calories: 78
  • Total Fat: 5 grams
  • Saturated fat: 2 grams
  • Cholesterol: 187 milligrams
  • Sodium: 62 mg
  • Carbohydrates: 1 gram
  • Sugar: 1 gram
  • Protein: 6 grams

Hard-boiled eggs are also a source of vitamin A, vitamin D, calcium, and iron

Things to Watch Out For

Since eggs are a source of saturated fats, they can raise your LDL cholesterol levels. The good news is that there are healthy ways to prepare your eggs and not-so-healthy ways. While frying your eggs will add to your saturated fat count, boiling them preserves most of their benefits.

How to Prepare Boiled Eggs

Preparing hard-boiled eggs couldn’t be simpler. Just leave the egg, shell and all, in boiling water until the inside is cooked. The longer you leave it in the water, the more fully cooked the egg will be. It only takes about 10 to 12 minutes to fully hard-boil an egg.

Try this picnic recipe for a fulfilling dish that supports weight loss:

  • 1 hard-boiled egg
  • ¾ cup of grapes
  • 7 whole-wheat crackers
  • 2 tablespoons of hummus
  • ½ ounce of cheddar cheese
  • Cucumber-tomato salad with half a cucumber and 2 tomato slices, dressed in 2 teaspoons of red-wine vinegar and 1 teaspoon of olive oil

Show Sources


Cleveland Clinic: “Easter Eggs are Good for You (If You Don’t Overdo It)”.

Cleveland Clinic: “How Many Eggs Can You Eat on a Heart-Healthy Diet?”.

College of Food, Agricultural, and Environmental Sciences: "Chow Line: Hard-boiled eggs safer choice than soft-boiled eggs for Easter".

Consumer Reports: “8 Packaged Foods That Are Actually Healthy”.

Consumer Reports: “Healthy Meals for Weight Loss”.

ESHA Research, Inc., Salem, Oregon.

Mayo Clinic: “Healthy breakfast: Quick, flexible options”.

Mayo Clinic: “Healthy snacks for kids: 10 child-friendly tips”.

Mayo Clinic: “Pregnancy diet: Focus on these essential nutrients”.

Nutrients: “The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health”.

WH Foods: “Breakfast Shortcuts with the World's Healthiest Foods”.

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