Per portion: 155 kcal
Protein: 12.58 g
Carbs: 1.12 g
Fat: 10.61 g
Fibre: 0.0 g

Your portion

155kcal · 649 kJ

Protein: 12.58 g
Carbs: 1.12 g
Fat: 10.61 g

A hard-boiled egg is mostly water and fat, with a moderate amount of protein and almost no carbohydrate. In a two-egg portion, you get 12.6 grams of protein and 10.6 grams of fat, which together supply most of the 155 calories. It genuinely stands out for selenium, covering 56% of the daily reference, alongside useful amounts of vitamin D, vitamin B12, and riboflavin.

A typical portion is two eggs, eaten on their own or sliced into a salad. They work well as a portable snack or a light breakfast when paired with toast or fruit to add carbs and fiber. There is no real caveat here; the fat is mostly unsaturated, and the protein is high relative to calories, so it fits easily into most days without much thought.

Nutrition claims, per 100 g:

High protein High Selenium · 56% High Vitamin D · 44% High Vitamin B12 · 44% High Riboflavin (B2) · 37% Source Phosphorus · 25% Source Pantothenic acid (B5) · 23% Source Folate (B9) · 22%

Full nutrition

Nutrition

per 2 large (100 g)

Energy	155 kcal	7.8%
Energy	649 kJ	7.7%
Protein	12.58 g	25.2%
Carbohydrates	1.12 g	0.4%
of which sugars	1.12 g	1.2%
Fibre	0.0 g
Fat	10.61 g	15.2%
of which saturates	3.27 g	16.4%
Monounsaturated	4.08 g
Polyunsaturated	1.41 g
Cholesterol	373.0 mg
Water	74.62 g
Ash	1.08 g

Minerals

Potassium 126.0 mg 6.3%

Calcium 50.0 mg 6.2%

Magnesium 10.0 mg 2.7%

Phosphorus 172.0 mg 24.6%

Sodium 124.0 mg

Iron 1.19 mg 8.5%

Zinc 1.05 mg 10.5%

Copper 0.01 mg 1.0%

Manganese 0.03 mg 1.5%

Selenium 30.8 µg 56.0%

Fluoride 4.8 µg

Vitamins

Vitamin A (RAE) 149.0 µg 18.6%

Vitamin C 0.0 mg

Vitamin D 2.2 µg 44.0%

Vitamin E 1.03 mg 8.6%

Vitamin K 0.3 µg 0.4%

Thiamin (B1) 0.07 mg 6.4%

Riboflavin (B2) 0.51 mg 36.4%

Niacin (B3) 0.06 mg 0.4%

Pantothenic acid (B5) 1.4 mg 23.3%

Vitamin B6 0.12 mg 8.6%

Folate (B9) 44.0 µg 22.0%

Vitamin B12 1.11 µg 44.4%

Choline 293.8 mg

Beta-carotene 11.0 µg

Fatty acids

Omega-3 (EPA) 0.01 g

Omega-3 (DHA) 0.04 g

Amino acids

Tryptophan 0.15 g

Leucine 0.9 g

Isoleucine 0.69 g

Valine 0.77 g

Lysine 0.39 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 322 other foods in “Dairy and Egg Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 155.0 · higher than 48%

Protein 12.58 · higher than 61%

Fibre 0.0 · higher than 0%

Common portions

cup, chopped — 136 g (211 kcal)
tbsp — 8 g (13 kcal)
large — 50 g (78 kcal)

Sources

USDA FoodData Central — Egg, whole, cooked, hard-boiled — Nutrition values for Egg, whole, cooked, hard-boiled.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Hard-Boiled Eggs