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What's the protein content in one boiled egg?

Protein plays a crucial role in our overall health and well-being, serving as a vital building block for muscles, bones, skin, and enzymes. Understanding the protein content in individual food items is important for maintaining a balanced diet and meeting our nutritional needs. When it comes to one boiled egg, recognizing the amount of protein it offers can significantly contribute to our daily protein intake.

A single boiled egg is a convenient and rich source of protein, containing approximately 6 grams of this essential nutrient. This protein content makes boiled eggs a popular choice for individuals looking to increase their protein consumption without excess calories. By being aware of the protein content in one boiled egg, individuals can effectively incorporate it into their meals to support muscle repair, growth, and overall health.

Knowing the specific protein content in one boiled egg allows individuals to make informed dietary choices, ensuring they meet their daily protein requirements. Whether consumed as a standalone snack or added to salads and sandwiches, boiled eggs provide a convenient and versatile protein source for individuals with various dietary preferences. In the following sections, we will delve deeper into the nutritional profile of boiled eggs and explore their significance as a valuable protein source in our diets.

Nutritional Profile of a Boiled Egg

One large hard-boiled egg (50 grams) provides:

Calories

77

Carbs

0.6 grams

Total fat

5.3 grams

Saturated fat

1.6 grams

Monounsaturated fat

2.0 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

Quick and Nutritious Boiled Egg Recipes

Item

Ingredients

Instructions

Classic Deviled Eggs

  • Hard-boiled eggs (halved)

  • Mayonnaise

  • Mustard

  • Salt and pepper

  • Paprika or chopped parsley (for garnish)

  1. Scoop out the egg yolks from the halved hard-boiled eggs and place them in a bowl.

  2. Mash the egg yolks with mayonnaise, mustard, salt, and pepper until smooth.

  3. Spoon or pipe the yolk mixture back into the egg white halves.

  4. Sprinkle with paprika or chopped parsley for garnish.

  5. Serve chilled and enjoy!

Egg Salad

  • Hard-boiled eggs (chopped)

  • Mayonnaise or Greek yogurt

  • Mustard

  • Finely chopped celery

  • Chopped green onions

  • Salt and pepper

  1. In a bowl, mix together chopped hard-boiled eggs, mayonnaise or Greek yogurt, mustard, celery, and green onions.

  2. Season with salt and pepper to taste.

  3. Serve as a sandwich filling, on crackers, or over lettuce leaves.

Egg Curry

  • Hard-boiled eggs

  • Onion

  • Tomato

  • Ginger-garlic paste

  • Red chili powder

  • Garam masala

  • Salt

  • Cilantro (for garnish)`

  1. Heat oil in a pan and sauté chopped onions until golden brown.

  2. Add ginger-garlic paste and sauté until fragrant.

  3. Add chopped tomatoes and cook until they turn mushy.

  4. Add turmeric powder, red chili powder, coriander powder, garam masala, and salt. Cook the spices for a couple of minutes.

  5. Add water to make a gravy consistency and bring it to a simmer.

  6. Cut the hard-boiled eggs in half and add them to the gravy. Let it simmer for a few minutes.

  7. Garnish with chopped cilantro before serving.

Egg Drop Soup

  • Chicken or vegetable broth

  • Hard-boiled eggs

  • Cornstarch

  • Soy sauce

  • Green onions, chopped

  • Salt and pepper

  1. In a pot, heat the chicken or vegetable broth until simmering.

  2. In a small bowl, mix cornstarch with water to make a slurry.

  3. Gradually pour the cornstarch slurry into the simmering broth, stirring continuously until slightly thickened.

  4. Cut the hard-boiled eggs into small pieces and gently drop them into the soup.

  5. Season with soy sauce, salt, and pepper to taste.

  6. Garnish with chopped green onions before serving.

Egg and Avocado Toast

  • Hard-boiled eggs

  • Ripe avocados

  • Bread slices

  • Lemon juice

  • Salt and pepper

  1. Mash ripe avocados with lemon juice, salt, and pepper.

  2. Spread the avocado mixture on toasted bread slices.

  3. Slice hard-boiled eggs and arrange them on top of the avocado toast.

  4. Sprinkle with red pepper flakes if desired.

Quantifying Protein Levels in a Boiled Egg

Understanding the nutritional value of boiled eggs is essential for maintaining a balanced diet rich in protein. Boiled eggs are not only convenient to prepare but also pack a powerful punch in terms of protein content. With approximately 6 to 7 grams of high-quality protein in one boiled egg, they serve as a valuable source of this vital nutrient.

Including boiled eggs in your diet can aid in muscle repair and growth, making them an ideal post-workout snack or a protein-rich breakfast option. The easily digestible protein in one boiled egg makes it a versatile ingredient for various meals, from salads to sandwiches, offering a nutrient-dense boost to your daily intake.

Recognizing the value of protein in one boiled egg underscores the importance of incorporating this humble yet powerful food item into your daily menu for overall health and well-being.

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