How many calories are in 2 boiled eggs?
In this article, we will answer the question “How many calories are in 2 boiled eggs?”, and what are the health benefits of hard-boiled eggs.
How many calories are in 2 boiled eggs?
A single large hard-boiled egg (50 grams) provides 77 calories. This means that 2 boiled eggs will give 157 calories. But this can vary depending upon the size of the eggs.
What are the health benefits of Hard-boiled eggs?
Nutrition
A single large hard-boiled egg (50 grams) offers the following nutrients.
| Calories | 77 |
| Carbs | 0.6 grams |
| Total fat | 5.3 grams |
| Saturated fat | 1.6 grams |
| Monounsaturated fat | 2 grams |
| Cholesterol | 212 mg |
| Protein | 6.3 grams |
| Vitamin A | 6% of the Recommended Dietary Allowance (RDA) |
| Vitamin B2 (Riboflavin) | 15% of the RDA |
| Vitamin B12 (Cobalamin) | 9% of the RDA |
| Vitamin B5 (Pantothenic acid) | 7% of the RDA |
| Phosphorus | 86 mg or 9% of the RDA |
| Selenium | 15.4 mcg, or 22% of the RDA |
Eggs are a great source of lean protein, containing a range of amino acids. Eggs also provide vitamin D, zinc, calcium, and all of the B vitamins. Most of the egg nutrients are concentrated in the egg yolk while the egg white predominantly contains protein.
An excellent source of high-quality protein
Protein is needed for building bones, muscles, hormones, enzymes, and repairing tissues. Eggs provide 6 grams of protein on average. This protein is complete and includes all the essential amino acids you need for a healthy mind and body.
Half of the total protein content of an egg is present in the yolk so you must eat the whole egg to get all the nutrients.
High in cholesterol but do not increase the risk of heart disease
Indeed, eggs have a high cholesterol content but it does not have any adverse effects on your health. Studies have shown that dietary cholesterol does not increase your risk of heart diseases and it does not elevate the blood LDL cholesterol levels.
However, people with diabetes should not eat eggs every single day as studies have shown that eating 7 eggs per week can lead to an increased risk of heart diseases.
Promote brain and eye health
Choline
Your body does not produce enough choline to smoothly perform different functions. Therefore, you must supplement choline through diet. Choline plays an important role in maintaining brain health. It does so by producing acetylcholine which is a neurotransmitter responsible for memory and learning.
Moreover, choline is needed for fetal brain development and improving cognitive functions in adults. Eggs are a rich source of choline, providing choline at the rate of 147mg per egg.
Lutein and zeaxanthin
Lutein and zeaxanthin are boasted for their excellent antioxidant properties. They prevent cataracts and age-related macular degeneration (AMD) by fighting the free radicals produced as a result of oxidation. These carotenoids also protect your eyes against blue light that can damage eyes.
Which is better- Hard-boiled or fried egg?
Hard-boiled eggs are low-calorie and low–fat compared to fried eggs because the former is made without using any extra fat or salt. This makes hard-boiled eggs a healthier option than fried eggs.
One large hard-boiled egg provides 7 calories and 5.3 grams of fat, while a large fried egg offers 90 calories and 7 grams of fat. However, the protein, vitamin, and mineral content of the two types of eggs are the same.
How to make the perfect hard-boiled eggs?
Ingredients
- 6 to 12 large eggs
Instructions
- Fill a quarter of the saucepan with cold water. Place the eggs at the bottom of the saucepan in a single layer. Make sure that the water level above the eggs is at least 1-2 inches. The more eggs you boil in the saucepan at a time, the more water you will need to add for boiling them.
- Bring the water to a rolling boil. At this point, you can add a teaspoon of vinegar or ½ teaspoon of salt to prevent the eggs from cracking and the contents of the eggs from oozing out.
- Turn off the heat and let the saucepan sit on the hot burner, covered, for about 10-15 minutes.
- The eggs should be done after about 12 minutes but this time may vary depending upon your altitude, the shape of the pan, the size of the eggs, and the ratio of water to eggs.
- Strain the eggs from the hot water and place them under cold running water to halt the cooking process.
- Eat right away or refrigerate the eggs in an air-tight container for up to 5 days.
Other FAQs about Eggs that you may be interested in.
Confusion
In this article, we answered the question “How many calories are in 2 boiled eggs?”, and what are the health benefits of hard-boiled eggs.
