Know what’s on your plate
Egg
Calories & nutrition facts
boiled
Nutrition facts
Per 100 g% DV- Calories 134 kcal —
- Protein 13 g 25%
- Carbohydrate 0.3 g 0%
- Fat 9.2 g 12%
- Saturated fat 2.4 g 12%
- Fibre 0 g 0%
- Sugars 0.3 g —
- Sodium 110 mg 5%
- Cholesterol 360 mg 120%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 237 µg 26%
- Vitamin C 0 mg 0%
- Vitamin D 2.2 µg 11%
- Vitamin E 1.9 mg 12%
- Vitamin K 0.8 µg 1%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.38 mg 29%
- Niacin (B3) 0.08 mg 1%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 58.3 µg 15%
- Vitamin B12 2.3 µg 94%
Minerals
- Calcium 57 mg 4%
- Iron 1.7 mg 9%
- Magnesium 13 mg 3%
- Phosphorus 210 mg 17%
- Potassium 130 mg 3%
- Zinc 1.4 mg 13%
- Copper 0.05 mg 6%
- Manganese 0.03 mg 1%
- Selenium 33 µg 60%
- Iodine 42.3 µg 28%
Similar foods
- Whole eggraw, fresh143 kcal / 100 g
- Hard-boiled egg134 kcal / 100 g
- Soft-boiled eggsoft-boiled142 kcal / 100 g
- Egg whitecooked47 kcal / 100 g
- Egg yolkcooked340 kcal / 100 g
- Aubergineboiled21 kcal / 100 g
- Onionboiled27 kcal / 100 g
- Whole hard-cooked eggchicken, cooked, boiled in shell141 kcal / 100 g
- Egg pastaboiled130 kcal / 100 g
- Whole free-range chicken eggboiled125 kcal / 100 g
Questions about Egg
How long should you boil an egg?
Lower a large egg into gently boiling water: cook it for about 6 minutes for a runny yolk or 10–12 minutes for a firm yolk. Cool it briefly in cold water to stop it cooking and make it easier to peel.
How can you tell if an egg is fresh?
Put it in a bowl of cold water: a fresh egg lies flat on the bottom, while an older one may stand upright or float as the air pocket grows. The float test indicates age, not whether an egg is safe; discard cracked or bad-smelling eggs.
How should you store eggs?
Keep eggs in their carton in the fridge, away from strong-smelling foods, and avoid repeated temperature changes. Refrigerate hard-boiled eggs promptly and use them within a week.
Can you eat raw eggs?
Raw or lightly cooked eggs can carry bacteria. For mayonnaise, tiramisu or other recipes that leave egg uncooked, use pasteurised eggs; otherwise cook eggs until both the white and yolk are firm.
What can you make with eggs for a quick meal?
Scrambled eggs, an omelette or a Spanish-style tortilla are easy options. For a simple omelette, cook beaten eggs in a lightly oiled frying pan over medium-low heat until just set, then fold over your filling.
What can you use instead of egg in baking?
For one egg in a moist cake or muffin, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and leave it to thicken for about 10 minutes. It binds well but will not make a sponge as light as egg.
Are brown eggs more nutritious than white eggs?
No: shell colour is determined by the breed of hen and does not tell you how nutritious the egg is. Brown and white eggs can be used in the same way in recipes.
Source: Fineli (Finland) 8513 · per 100 g · carbohydrate per EU label, fibre excluded
