Health Benefits of Boiled Eggs

Medically Reviewed by Christine Mikstas, RD, LD on February 22, 2023
3 min read

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 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.

They're tasty, they're filling, and they're good for your health at any age. Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has about only 72 calories, but 6 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

The egg is also a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. 

Here are some more 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 U.S. diet. And brain development and memory may be enhanced by the choline content of eggs.

Eye protection

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: 72
  • Total Fat: 5 grams
  • Saturated fat: 1.6 grams
  • Cholesterol: 206 milligrams
  • Sodium: 65 mg
  • Carbohydrates: 0.5 gram
  • Sugar: 0.1 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. 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.

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
  • 3/4 cup of grapes
  • 7 whole-wheat crackers
  • 2 tablespoons of hummus
  • 1/2 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