Calories in Boiled Egg: Nutrition, Portions, and Diet Tips
Calories in Boiled Egg: Nutrition, Portions, and Diet Tips
Boiled egg has 155.0 kcal per 100 g, and one serving of 1 large egg (about 50 g) provides 77.5 kcal. That makes a plain boiled egg one of the lighter, more filling items you can add to breakfast, lunch, or a snack in Pakistan. The figures below come from USDA FoodData Central and can be used when you log your day.
Nutrition Facts for Boiled Egg
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Boiled Egg, per 100 g | 155.0 | 12.6 | 1.1 | 10.6 |
| Boiled Egg, 1 large egg (about 50 g) | 77.5 | 6.3 | 0.6 | 5.3 |
Per 100 g, a hard boiled egg gives 155.0 kcal with 12.6 g of protein, 1.1 g of carbohydrate, and 10.6 g of fat. In the serving used on this page, 1 large egg (about 50 g), you get 77.5 kcal with 6.3 g of protein, 0.6 g of carbohydrate, and 5.3 g of fat. The pattern is the same in both rows: protein is meaningful, carbohydrate is very low, and most of the remaining calories come from fat. If you are tracking macros for weight management, this is a simple food to log because the carbohydrate number is small and the protein number is steady.
Boiled Egg Portions in Pakistani Kitchens
Most people in Pakistan eat eggs by count, not by weight, so the serving used on this page matters. 1 large egg (about 50 g) is the portion that matches 77.5 kcal, and that is the number to use when you count one egg in your tracker. If you weigh food instead, the per 100 g column gives 155.0 kcal and is the right reference.
In real kitchens the egg often appears in different settings. A boiled egg is common at breakfast with tea and a roti, or sliced into a lunch box with a chapati and salad. It is also used as a quick evening snack, sometimes with a pinch of salt, black pepper, and a squeeze of lemon. The cooking method matters for the final total. A plain boiled egg keeps the values shown above. Once you add butter on the bread, a fried paratha, or a spoon of oil in a masala gravy, the extras add their own calories and should be logged separately. The same egg prepared as an omelette is a different entry, and the next section compares them.
Boiled Egg Compared With Other Foods
Compared with Omelette, which has 154.0 kcal per 100 g, and where 1 omelette (about 100 g) gives 154.0 kcal, the boiled egg at 155.0 kcal per 100 g is close in energy per weight, but the serving size is what changes your plate total. Chicken Tikka has 165.0 kcal per 100 g, and 1 piece breast (about 120 g) gives 198.0 kcal, which is a larger single portion than one boiled egg. In plain terms, a single boiled egg at 77.5 kcal is a smaller energy load than 1 omelette (about 100 g) at 154.0 kcal or 1 piece breast (about 120 g) at 198.0 kcal. This does not make one food better than another. It only shows how portion size changes what you eat, so you can choose the item that fits your day.
Is Boiled Egg Good for Weight Loss?
A boiled egg can fit a calorie controlled diet, and the portion size decides the outcome. The honest position is this: no single food causes weight loss. What matters is the total you eat across the day compared with what your body uses. Because 1 large egg (about 50 g) brings 77.5 kcal with 6.3 g of protein, it is easy to place inside a plan without spending much of your daily calorie budget. Protein also helps you feel fuller, which can make it easier to control portions at the next meal. The problem usually starts when the egg is part of a heavy setting, such as eggs with paratha fried in ghee, or eggs in a rich gravy with bread. The egg is not the issue there. The full plate is. Log the whole dish, keep an eye on portions, and repeat the same habits most days.
How to Eat Boiled Egg Wisely
- Weigh or count consistently. Use 1 large egg (about 50 g) as your standard serving, or use the per 100 g values of 155.0 kcal when you weigh food. Pick one method and stay with it so your log stays reliable.
- Keep the cooking simple. Boiling needs no oil. When you move to frying or an omelette, remember that cooking fat and milk add calories that are not in this entry.
- Pair it with volume foods. Serve the egg with a chapati measured to your plan, plus salad, cucumber, or a bowl of daal. This keeps the plate full while the egg contributes 77.5 kcal and 6.3 g of protein.
- Think about the whole day. If the egg is your snack, plan the dinner so the total stays inside your target. One egg is easy to fit, but several eggs plus fried sides and sweet drinks can add up faster than expected.
Who Should Be Careful
If you have diabetes, are pregnant, or live with a kidney or heart condition, ask a qualified doctor before making eggs a daily habit or changing how many you eat. These situations need advice based on your own health, medicines, and test results. This page gives general food information only and cannot account for individual medical needs.
FAQ
How many calories are in a boiled egg per serving? 1 large egg (about 50 g) provides 77.5 kcal, with 6.3 g of protein, 0.6 g of carbohydrate, and 5.3 g of fat. Per 100 g the same food gives 155.0 kcal.
Is a boiled egg lower in calories than an omelette? Per 100 g they are close, with the boiled egg at 155.0 kcal and the Omelette at 154.0 kcal. On the plate, 1 large egg (about 50 g) is 77.5 kcal while 1 omelette (about 100 g) is 154.0 kcal, so the serving is what decides the difference.
Can I eat boiled eggs every day while managing weight? Many people include eggs regularly within a calorie controlled plan, and the key is the total intake across the day. Keep portions steady, log them honestly, and ask a doctor if you have any health condition that needs a specific diet.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly. You can also browse all products, check more Pakistani food calories, read the DRAP safety guide, learn about Clinicaly, or contact us.
Data source: USDA FoodData Central, Egg, whole, cooked, hard-boiled, fdcId 173424. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.