Protein in Boiled Egg: How Much per 100g and per Portion
A 100g amount of boiled egg provides 14.1g of protein. Protein accounts for a significant portion of its energy, with 39% of the calories coming from protein, making it a useful food for those tracking their intake. This data is for the whole boiled egg, including both the white and the yolk, based on the official UK food composition database.
CoFID 12-940 · Eggs, chicken, whole, boiled
What the numbers say
- Protein per calorie. Boiled egg provides 9.9g of protein for every 100 kcal. Protein makes up 39% of its total energy, with the remainder coming almost entirely from fat.
- Fat and salt content. Per 100g, boiled egg is rated ‘medium’ for fat (9.6g), saturated fat (2.7g), and salt (0.38g) according to UK front-of-pack colour coding. It is rated ‘low’ for sugars.
- Zero carbohydrate or fibre. Boiled eggs contain no carbohydrate, sugars, or dietary fibre. The official data records these values as 0.0g per 100g.
Boiled Egg macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 143 kcal 595 kJ |
7% | – |
| Protein | 14.1g | 28% | – |
| Fat | 9.6g | 14% | medium |
| of which saturates | 2.7g | 14% | medium |
| Carbohydrate | trace | 0% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.38g | 6% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in boiled egg by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 50g | 7g | 72 | 0g | 4.8g |
| 100g | 14.1g | 143 | 0g | 9.6g |
| 150g | 21.1g | 214 | 0g | 14.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of boiled egg for 20g or 30g of protein
- To get 20g of protein from this food, you would need to eat 142g of boiled egg, which also provides 203 kcal and 13.6g of fat.
- For a higher target of 30g of protein, the required amount is 213g of boiled egg, containing 304 kcal and 0.81g of salt.
- As boiled eggs contain no carbohydrate, they can be combined with other foods to build a meal that meets your specific macronutrient targets.
How it compares with other egg and dairy foods
Among 23 egg and dairy foods on this site, boiled egg ranks 13th for protein per 100g. However, it ranks much higher for protein relative to its calories, placing 4th in the same group. Its protein content of 14.1g per 100g is slightly lower than fried egg (14.7g) and scrambled egg (14.6g), but higher than raw whole eggs (12.6g). This difference is mainly due to changes in moisture content during cooking. Compared to another protein source in its group, it has more protein than Cottage Cheese, which provides 9.4g per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Boiled Egg | 14.1g | 143 | 9.9g |
| Scrambled Egg | 14.6g | 152 | 9.6g |
| Eggs | 12.6g | 131 | 9.6g |
| Cottage Cheese | 9.4g | 103 | 9.1g |
| Fried Egg | 14.7g | 200 | 7.3g |
Quick answers
How much protein is in a 50g portion of boiled egg?
A 50g amount of boiled egg contains 7.0g of protein and 72 kcal. This is based on official UK food composition data.
Are boiled eggs high in protein compared to other egg and dairy foods?
Boiled egg ranks 4th out of 23 similar foods for protein per 100 kcal, making it one of the more protein-dense options in this group when considering its calorie content.
Do boiled eggs contain carbohydrates or fibre?
No, according to the McCance and Widdowson’s dataset, boiled eggs contain 0.0g of carbohydrate and 0.0g of fibre per 100g.
When to speak to a GP or dietitian
- This food contains eggs, one of the 14 allergens that UK food law requires to be declared. If you have an egg allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.