For less than 100 calories, a boiled egg gives at least 10% of your daily intake of quality protein and vitamins A and B-12. Part of vitamin A comes in the form of lutein and zeaxanthin, which are antioxidants that maintain the health of your eyes. Boiled eggs are low in total fat, but high in cholesterol, so limit your intake if you have high cholesterol or heart disease.
One of the benefits of eating boiled eggs is that they are low in calories and are not added more for frying or adding ingredients like cheese. A large boiled egg contains 78 calories. If you are having a strict calorie intake, choose a small egg. As a general guide, you'll earn 10 extra calories each time you change egg size from small to medium, large, extra-large and jumbo. A small egg has 54 calories and jumbo jump up to 90 calories.
Calories from fat
Although eggs are high in cholesterol, they are not high in total or saturated fat. You have 5 grams of total fat and 2 grams of saturated fat if you eat a large boiled egg. Since 1 gram of fat contains 9 calories, this means that 45 calories large egg cooked from fat. 25 to 35% of your total daily calories should come from fat, according to the American Heart Association. Saturated fats should form less than 7% of your total calories. Based on a diet of 2000 calories a day, a boiled egg contributes only 2% of total fat and 1% from saturated fat.
You have 186 milligrams of cholesterol a large boiled egg. If you're healthy, you should keep your cholesterol below 300 milligrams per day, so a single large egg provides 62% of the total daily intake of cholesterol. If you already have high cholesterol or heart disease, limit cholesterol below 200 milligrams per day. The Harvard School of Public Health recommends limiting egg consumption to no more than three egg yolks per week if you have diabetes or heart disease. Cholesterol you eat actually has less impact on cholesterol levels in your blood. For this reason, many healthy people can tolerate a daily egg as not to eat other foods high in cholesterol.
All fat is in the yolk, so you can eliminate worries about cholesterol and approximately 76% of calories if you eat only the egg whites. Egg white still contains about half of the 6 grams of total protein in a boiled egg. However, remove the yolk, it also means that you will lose a significant amount of vitamins egg. Most of folate, B-6 and B-12 vitamins and vitamin A, are in the yolk.
Once the eggs are hard, they spoil faster than fresh eggs. according to the United States Department of Agriculture. For this reason, refrigerate within two hours after cooking and use them no later than one week. It is best to refrigerate raw eggs in the carton as soon as you get home from the store. Check that eggs are not broken in the store because bacteria can enter through the cracks. If eggs are broken way home, you do not have to throw them. Instead, break them in a clean container as soon as you get home. Keep covered container and use the eggs later than two days.