NEW YORK, June 21: If you’re seeking a nutrient-dense breakfast, boiled eggs offer a quick and simple way to incorporate essential nutrients—from antioxidants to B vitamins and choline—into your morning meal.

Boiled eggs are considered one of the healthiest ways to enjoy eggs because they require no added oils or fats during cooking, explains Jeremy O’Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist with the UI Health Bariatric Surgery Program.

Low in calories yet high in protein, boiled eggs provide a nutritious option for many. But what else should you know about this breakfast favorite? Experts break down the nutrients in boiled eggs, their protein content, and why they can be an excellent addition to a balanced daily diet.

Calorie content and nutritional value

A large boiled egg contains approximately 72 calories, with nearly 5 grams of fat and about 1.5 grams of saturated fat, according to O’Neal. Egg yolks, in particular, are rich in vitamins and minerals, serving as good sources of vitamin A, B vitamins, riboflavin, folate, iron, and zinc.

Notably, eggs are one of the best dietary sources of choline—a mineral crucial during pregnancy because it supports the production of acetylcholine, which is important for muscular contractions. Choline is also linked to improved cognitive function in older adults, notes Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health.

Protein content

One large boiled egg provides roughly 6 to 7 grams of protein, says O’Neal. While boiled eggs are protein-rich, they should not be the sole source of daily protein intake, which is vital for muscle growth and recovery.

Protein needs vary based on body weight and physical activity. According to Harvard Health, the recommended dietary allowance (RDA) for protein is at least 0.8 grams per kilogram of body weight for adults. For example, someone weighing 180 pounds should consume around 65 grams of protein daily, explains O’Neal.

Highly active individuals require more protein, ranging between 1.2 to 2 grams per kilogram of body weight. Pregnant women also need increased protein intake—approximately 1.1 grams per kilogram.

How often can you eat boiled eggs?

For most people, consuming two to three boiled eggs per day fits well within a balanced diet, O’Neal says.

The Dietary Guidelines for Americans 2020-2025 emphasize eating a variety of fruits, vegetables, grains, dairy or alternatives, healthy oils, and protein-rich foods. Dr. Dave stresses the importance of diversifying protein sources by including lean meats, poultry, eggs, and plant-based proteins such as steel-cut oats, legumes, seeds, lentils, and tofu.

While building muscle may require higher protein intake, it’s important to note that excessive protein consumption can pose health risks.

Boiled eggs and high cholesterol: What you should know

If you have high cholesterol, you might have heard advice to limit or avoid eggs, especially egg yolks, where most dietary cholesterol is concentrated. One large egg contains about 200 milligrams of dietary cholesterol, according to the USDA’s Food Data Central.

However, Dr. Dave explains that the link between dietary cholesterol and high blood cholesterol or coronary artery disease is not conclusively proven. Research, including a 2022 review published in Nutrients, has yet to establish a direct connection.

For those at risk of high cholesterol, it is more critical to monitor saturated fat intake, as diets high in saturated fats have a stronger association with elevated blood cholesterol and increased heart disease and stroke risk, Dave says.

That said, having high cholesterol does not mean you must avoid boiled eggs altogether. When consumed as part of a balanced diet low in saturated fat—such as replacing red meats with lean meats, avoiding ultra-processed foods, and eating plenty of vegetables—boiled eggs can be a nutritious, protein-rich addition in moderation, O’Neal adds.

As always, individuals with dietary concerns should consult their healthcare providers to develop an eating plan tailored to their health needs.