how many calories are in 2 boiled eggs?

Calories in Two Boiled Eggs

If you’re watching your calorie intake or just curious about how much energy you’re getting from your food, understanding the calories in two boiled eggs can be really helpful. Boiled eggs are a popular, nutritious snack or breakfast option because they are simple to prepare and packed with nutrients.

On average, one large boiled egg contains about 70 calories. This number can vary slightly depending on the size of the egg, but generally, a large egg is a good standard measurement. Therefore, two large boiled eggs would provide roughly 140 calories.

It’s important to recognize that most of these calories come from protein and fat. Eggs are a rich source of high-quality protein, which is essential for muscle repair and overall health. Each large egg provides about 6 grams of protein. The fat content, which is around 5 grams per egg, includes healthy fats as well as some saturated fat.

Here’s a simple breakdown of the nutritional value in two large boiled eggs:

Nutrient	Amount in Two Eggs
Calories	Approximately 140
Protein	about 12 grams
Fat	about 10 grams
Cholesterol	around 370 mg
Selenium, Vitamin B12, and other nutrients	Significant amounts, supporting overall health

It’s good to keep in mind that the way eggs are cooked can influence their calorie count. Since boiling uses no added fats or oils, it keeps the calorie content low. If you decide to add butter or mayonnaise, the calorie count will go up.

How do boiled eggs fit into a balanced diet? They are versatile and nutrient-dense, making them a great addition to many meals. For example, you can include two boiled eggs in a salad, serve them with whole-grain toast, or have them as a quick snack. Just try to balance your diet with plenty of fruits, vegetables, lean proteins, and whole grains.

One thing to remember is moderation. While eggs are nutritious, they do contain cholesterol. Most healthy people can enjoy eggs regularly, but if you have specific health concerns or dietary restrictions, it’s best to consult a healthcare professional.

In summary, two boiled eggs give you about 140 calories and a good burst of protein and other essential nutrients. They are a simple, healthy addition to your diet and can be enjoyed in various ways to suit your taste and nutritional needs.

Nutritional Benefits of Boiled Eggs

Boiled eggs are a simple and nutritious food that many people enjoy for breakfast, snacks, or added to salads. They are packed with essential nutrients that support a healthy lifestyle. Including boiled eggs in your diet can offer numerous health benefits, making them a smart choice for overall wellness.

One of the main reasons boiled eggs are so nutritious is their high-quality protein content. Protein is vital for building and repairing tissues, supporting immune health, and maintaining muscle mass. A large boiled egg provides about 6 grams of protein, which is especially helpful for those looking to increase their daily intake without consuming extra calories.

Besides protein, eggs contain a rich array of vitamins and minerals. These include vitamin B12, which helps keep your nerve cells healthy and supports energy production. They also provide vitamin D, important for bone health, and minerals like selenium, which acts as an antioxidant to protect your cells from damage. Additionally, eggs offer iron, zinc, and phosphorus, all essential for various bodily functions.

Healthy Fats and Cholesterol

Many people wonder if eggs are high in cholesterol. It’s true that eggs contain dietary cholesterol, but recent research shows that consuming eggs in moderation typically does not raise blood cholesterol levels for most people. They also provide healthy fats, including omega-3 fatty acids, which are good for heart health and brain function.

Antioxidants and Eye Health

Eggs contain antioxidants such as lutein and zeaxanthin. These nutrients are known for their role in supporting eye health by filtering harmful light and protecting the retina. Including boiled eggs regularly can contribute to better vision as you age.

Weight Management and Satiety

Boiled eggs are an excellent choice for weight management because they are filling yet low in calories. The high protein content helps you feel full for longer, reducing the temptation to snack on less nutritious options. A well-balanced breakfast with eggs can jump-start your metabolism and set a healthy tone for the day.

Safety and Cooking Tips

Always cook eggs thoroughly to avoid the risk of foodborne illness like salmonella.
If you are boiling eggs for long storage, do so in water that covers the eggs completely and use a timer to avoid overcooking.
Once boiled, cool eggs quickly under cold water to make peeling easier and prevent overcooking.

How to Cook Perfect Boiled Eggs

Boiled eggs are a versatile and easy snack, perfect for breakfast, salads, or just a quick protein boost. To get them just right whether you like them soft, medium, or hard it’s important to follow some simple steps. With a little practice and the right technique, you can enjoy delicious, perfectly cooked eggs every time.

Choosing the Right Eggs

Start with fresh eggs, ideally within a week of purchase. Older eggs tend to peel more easily after boiling, which can make presentation less attractive. If you’re planning to peel the eggs afterward, slightly older eggs, about 1-2 weeks old, are often easier to peel.

The Perfect Boiling Technique

Follow these steps to boil eggs perfectly:

Place eggs in a single layer in a saucepan. Cover them with cold water, about an inch above the eggs.
Put the pot on the stove and turn the heat to high. Bring the water to a full rolling boil.
Once boiling, turn off the heat and cover the pot with a lid. Set a timer according to your egg preference:

For soft-boiled eggs: 4-6 minutes
For medium-boiled eggs: 7-9 minutes
For hard-boiled eggs: 10-12 minutes

Note that altitude and egg size can slightly change the timing. It might take a few tries to perfect the timing for your setup.

Cooling and Peeling

When the eggs have cooked to your desired doneness, transfer them immediately into a bowl of ice water. Let them sit for at least 5 minutes. This stops the cooking process and makes peeling easier.

For easier peeling, gently tap the eggshell to crack it, then peel under running water. The water helps remove tiny shell fragments and prevents sticking.

Tips for Success

Use eggs at room temperature for more even cooking. If refrigerated, take out the eggs about 30 minutes before boiling.
Add a pinch of salt or a splash of vinegar to the water. These can help prevent cracking and make peeling smoother.
Don’t overcrowd the pot. Leave enough space between eggs so they don’t bump into each other during boiling.
Label your eggs with the boiling time if you want to remember your perfect method.

Common Mistakes to Avoid

Overcooking eggs, which can cause a greenish ring around the yolk and a rubbery texture.
Starting with hot water instead of cold, which may cause uneven cooking and cracking.
Poor cooling that results in difficult peeling or continued cooking inside the shell.

With these tips, you’ll master the art of boiling perfect eggs. Whether you prefer soft, medium, or hard yolks, getting the timing right ensures your eggs turn out just the way you want every time.

Common Questions About Boiled Eggs

Boiled eggs are a handy and nutritious snack, but many people have questions about how to get them just right. From peeling easily to storing leftovers safely, here are answers to some of the most common questions about boiled eggs.

Why are some boiled eggs easier to peel than others?

Peelability can depend on a few factors, like the age of the egg, cooking time, and how you cool them afterward. Older eggs tend to peel more easily because the pH level of the shell’s membrane increases over time, making it easier to separate from the egg white.

To improve peelability, try using eggs that are at least a week old. When cooking, cooling the eggs in ice water immediately after boiling helps to contract the egg inside the shell, making peeling smoother. Also, dishwasher or shaking methods can help break the shell’s membrane apart, but be gentle to avoid cracking the egg.

How long can I store boiled eggs safely?

Boiled eggs, whether peeled or unpeeled, should be stored in the refrigerator within two hours of cooking. Keep them in a covered container to prevent odors from other foods from affecting their flavor.

For optimal freshness and safety, consume boiled eggs within one week. If you notice any strange odors, discoloration, or sliminess, discard the eggs, as these are signs they may have spoiled.

Can I boil eggs ahead of time and reheat them later?

It’s best to eat boiled eggs soon after cooking, but if you need to prepare them in advance, you can keep them refrigerated for up to a week. Do not reheat boiled eggs with their shells, as this can cause them to crack or become rubbery.

Instead, peel the eggs beforehand and keep them in a sealed container. They can be eaten cold or at room temperature. If you want to warm them slightly, do so gently and briefly in hot water rather than in the microwave, which can make the yolk rubbery and cause the shell to crack.

What safety tips should I follow when boiling eggs?

Always start with fresh eggs and check for cracks before boiling. Cracked eggs can harbor bacteria and spoil faster.
Cook eggs for enough time to kill bacteria. For most sizes, boiling for 9-12 minutes results in a hard-boiled egg.
Use cold water to stop the cooking process and make peeling easier.
Store cooked eggs properly in the fridge, and avoid leaving them out at room temperature for more than two hours to prevent bacterial growth.
If you notice any off smells, sliminess, or strange appearance, discard the eggs to stay safe.

By following these tips and understanding common questions, you can enjoy perfectly boiled eggs whenever you want, safely and easily.

Easy Recipes Using Boiled Eggs

Boiled eggs are a versatile and nutritious ingredient that can quickly turn into a delicious meal or snack. They are perfect for busy mornings, quick lunch ideas, or even a healthy addition to salads. If you’re looking for simple recipes that make the most of boiled eggs, you’re in the right place.

These recipes require minimal prep and are easy to customize to your taste. Plus, they use ingredients you probably already have in your pantry or fridge. Let’s explore some tasty ideas to add boiled eggs to your daily menu.

1. Classic Egg Salad

The egg salad is a timeless and easy dish perfect for sandwiches, wraps, or as a side. To make a basic egg salad, peel your boiled eggs and chop them into small pieces. In a bowl, mix the eggs with a few tablespoons of mayonnaise or Greek yogurt for a healthier option.

Add a pinch of salt and pepper, and some chopped herbs like chives or parsley for extra flavor. For crunch, mix in chopped celery or pickles. Serve on bread, in a lettuce wrap, or with crackers. It’s quick to prepare and can be stored in the fridge for a couple of days.

2. Deviled Eggs

This classic party snack is simple and always a hit. Start by halving cooked boiled eggs and carefully removing the yolks. In a small bowl, mash the yolks with a little mayonnaise, mustard, and a touch of vinegar or lemon juice. Season with salt and pepper.

For added flavor, stir in chopped pickles, relish, or chopped herbs. Use a spoon or a piping bag to fill the halved egg whites with the yolk mixture. Garnish with a sprinkle of paprika or chopped chives. Keep them chilled until serving.

3. Boiled Egg & Avocado Toast

This healthy and filling snack or breakfast combines creamy avocado with chopped boiled eggs. Toast a slice of bread to your liking. Mash half an avocado with a bit of lemon juice, salt, and pepper. Spread it on the toast.

Chop a boiled egg and layer it on top of the avocado. For extra flavor, add a dash of hot sauce, a sprinkle of red pepper flakes, or some microgreens. It’s a simple way to enjoy good fats and protein in one bite.

4. Salad Topping

Boiled eggs make a wonderful addition to salads, providing protein and a satisfying texture. Simply dice the eggs and sprinkle over leafy greens, such as spinach, arugula, or mixed greens. Add other toppings like cherry tomatoes, cucumbers, nuts, and cheese.

Drizzle with a favorite dressing, such as balsamic vinaigrette or a lemon-tahini sauce. This makes for a quick, nutritious lunch or dinner. Plus, boiled eggs can be prepared in advance and kept in the fridge for easy use.

5. Power Snack or Breakfast Boost

For a quick boost of energy, peel a boiled egg and eat it plain or with a sprinkle of salt. Pair with a piece of fruit or a handful of nuts for a balanced snack. It’s perfect when you’re on the go or need a fast protein hit.

These simple recipes are easy to adapt based on your taste and what you have at home. Experiment with herbs, spices, and additional ingredients to create your own favorite boiled egg dishes. Whether for a quick lunch, snack, or brunch, boiled eggs are a practical ingredient that can enhance many meals.

How to Store Boiled Eggs Properly

Storing boiled eggs the right way is key to keeping them fresh, safe, and tasty. Whether you’ve boiled a dozen eggs for a week’s breakfast or have leftovers from a snack, knowing how to store them properly helps prevent spoilage and foodborne illnesses. With a few simple tips, you can extend the shelf life of your boiled eggs and enjoy them later without worry.

Cool Your Eggs Quickly

After boiling your eggs, it’s important to cool them down quickly. Transfer the eggs into a bowl of cold water or run them under cool tap water. This helps stop the cooking process and makes peeling easier if you plan to do so later.

Allow them to sit in the cold water for about 5-10 minutes until they are completely cooled. Cooling also helps reduce the risk of bacterial growth, which can occur if eggs are left at warm temperatures.

Store in the Refrigerator

Once cooled, store the eggs in the refrigerator. Keep them in their shell if you want to preserve freshness, as the shell helps protect the egg from bacteria and moisture loss. Store the eggs in a covered container or a dedicated egg carton to prevent odors from other foods from affecting their taste.

If you’ve peeled some eggs, store them in an airtight container with a damp paper towel underneath to keep them moist. Be sure to label peeled eggs with the date so you know how long they have been stored.

Best Practices for Safe Storage

Keep eggs refrigerated at 40°F (4°C) or below. This temperature slows bacterial growth and keeps eggs safe to eat longer.
Use within one week. Generally, cooked eggs are best eaten within 7 days of boiling. After that, the risk of spoilage increases.
Avoid leaving boiled eggs out at room temperature for more than two hours. Bacteria grow quickly at room temperature, making eggs unsafe to eat.

Signs of Spoiled Boiled Eggs

Always check eggs before eating. Signs that boiled eggs are no longer safe include a foul smell, slimy or chalky texture, or discoloration. If you notice any of these, it’s best to discard the eggs to avoid food poisoning.

Additional Tips

Do not store boiled eggs near strongly smelling foods. Eggs easily absorb odors, which may affect their flavor.
Avoid peeling eggs before storing. Keeping eggs in their shells extends freshness and protects against contamination.
Use a clean container for storage. This prevents bacteria transfer and keeps your eggs safe.

By following these simple storage practices, you can enjoy your boiled eggs safely for up to a week. Proper handling and refrigeration make all the difference in preserving their freshness and flavor.

The History and Fun Facts About Eggs

Eggs have been a part of human diets for thousands of years, making them one of the oldest foods we still enjoy today. Archaeological evidence shows that ancient civilizations, such as the Egyptians and the Chinese, prized eggs as a vital source of nutrition. They were often kept in special containers or marked as symbols of fertility and new life.

Throughout history, eggs held cultural significance as well. In many societies, they were used in rituals, celebrations, and religious ceremonies. For example, during spring festivals like Easter, decorated eggs symbolize new beginnings and rebirth. The tradition of egg decorating dates back centuries and varies across cultures, making it a fun and meaningful activity even today.

Did you know that chicken eggs are the most common worldwide, but eggs from ducks, quails, and even ostriches are also enjoyed? Quail eggs are tiny and often served as appetizers or used in gourmet cooking. Ostrich eggs, being large enough to serve many people, were historically a luxury item reserved for royalty or special occasions.

Here are some interesting facts about eggs that might surprise you:

Egg shells are porous, allowing air and moisture to pass through, which helps with the egg’s life cycle and freshness. This is why eggs should be stored in a cool, consistent environment.
The color of an eggshell doesn’t impact its flavor or nutritional value. White, brown, or even blue shells are simply breed-specific traits.
Fresh eggs typically sink in water because of the larger air pocket inside. Older eggs tend to float because the air pocket enlarges over time.
In some countries, eggs are washed and coated with a thin layer of mineral oil to help preserve freshness and prevent moisture loss. Others prefer to keep eggs unwashed for better natural protection.
Eggs are packed with protein, vitamins, and minerals. A single large egg contains around 70 calories, making it a nutritious yet moderate addition to your meals.

Fun facts like these highlight how eggs are much more than just breakfast staples. They are embedded in history, culture, and even art, illustrating their universal appeal. Whether you’re cracking open a morning omelet or decorating for a holiday, knowing these tidbits can bring a new appreciation for this remarkable food.