How Many Calories Are in 2 Boiled Eggs? Nutrition Facts Analyzed

Understanding Calorie Counts and Health Impact of Boiled Eggs

Boiled eggs have been a convenient, protein-rich food enjoyed across many cultures for centuries. And the boiled egg diet has even attracted famous followers like Nicole Kidman for rapid weight loss results.

But with diet and nutrition misinformation running rampant, confusion persists surrounding the actual number of calories in boiled eggs. Specifically, people wonder - just how many calories do 2 boiled eggs contain?

Beyond calorie counts, it's also important to examine the lasting health implications of incorporating boiled eggs - and diets built around them - into your lifestyle.

Calorie Count of Boiled Eggs

Many factors like egg size, cooking method, and breed of chicken impact final nutrient data. But most standard large eggs clock in right around:

• Whole large raw egg: 72 calories
• Large hard boiled egg: 78 calories

So two average size large boiled eggs would contain about 156 calories.

Keep in mind the calorie difference is because boiling causes some water loss, concentrating the remaining nutrients into a slightly smaller, denser package. An insignificant calorie uptick for considerable convenience.

Macronutrient Profile Per Boiled Egg

In addition to calories, understanding the complete nutrient profile of boiled eggs informs how they fit into a balanced diet.

Here are the macronutrients in a typical large hard boiled egg (78 calories):

• Protein: 6 grams
• Fat: 5 grams (1.6 g saturated)
• Net carbs: 0.6 grams

With little carbohydrate, no sugar, and filling satiating protein and healthy fats, it's easy to see why boiled eggs are praised as a wholesome food.

Vitamins and Minerals

Eggs also contain an array of important micronutrients:

• Selenium: 16% DV
• Vitamin A: 5% DV
• Folate: 5% DV
• B12, B5, B2: 5-10% DV

Plus noticeable levels of iron, phosphorus, zinc, copper, vitamin D, E, K, and more.

This nutrients density makes eggs more nutritious than most foods gram-for-gram - all wrapped into a tidy 78 calorie package when boiled.

Choline and Antioxidants

Two especially valuable components of eggs deserve special attention - choline and antioxidants.

Choline is an essential nutrient involved in metabolism, brain function, nerve signalling, and healthy cell membranes. Just one boiled egg provides around 10% of your daily choline needs.

And eggs contain two powerful antioxidants, lutein and zeaxanthin, that protect vision by blocking UV light and absorbing damaging free radicals.

The Pros and Cons of Regularly Eating Boiled Eggs

With an impressive nutrition profile packed into each low calorie egg, are there any downsides to frequently eating boiled eggs as part of a healthy diet?

Let's explore some key pros and cons:

Pros

• Highly nutritious - As described above, eggs provide dense nutrition all for under 100 calories.
• Satiating - Thanks to all that protein and fat, eggs keep you feeling fuller longer.
• Full of brain nutrients - Choline supports focus, memory, multitasking, and more.
• Promote eye health - Lutein and zeaxanthin protect vision and reduce macular degeneration.
• Support muscles - Protein helps rebuild and repair muscle tissue after exercise.
• Easy to cook - Simply boiling eggs makes for an convenient, inexpensive meal or snack.
• Keto and paleo friendly - No carbs or sugar adheres well to low carb, ancestral type diets.
• Help control appetite - Nutrient density, fat, and protein prevent spikes and crashes.

Cons

• Allergies - Egg allergies, though less common in adults, can pose serious risks for some.
• Salmonella - Raw egg contamination causes food poisoning, but proper cooking kills bacteria.
• GI distress - Sulphur content in egg whites can lead to bloating/gas in sensitive people.
• High cholesterol - Dietary cholesterol impacts serum cholesterol less than once believed, but it can vary person-to-person.
• Fat gain (if overeating) - With 78 calories each, boiled egg calories add up quickly if over-consumed.

Overall experts widely consider eggs, including hard boiled varieties, safe and incredibly healthy to include regularly as part of a balanced diet - no crazy fad egg diet required!

Are Boiled Egg Diets Effective?

With calories clearly spelled out and health impacts assessed, what about losing weight? Can you really slim down by going on a boiled egg diet?

Fad diets built exclusively around egg consumption have surfaced in Hollywood circles and online weight loss communities. But are boiled egg diets truly effective?

How Boiled Egg Diets Work

No two egg diets look alike, but most versions involve eating at least two boiled eggs per day as the main protein source along with non-starchy veggies and a small amount of fruit.

Daily calories range from just 800-1200 calories. And the diet lasts anywhere from a few days to a few weeks before resuming a more balanced approach.

By slashing calories so severely, many big announcements come from glycogen and water weight rather than fat loss. But the simplicity appeals to dieters looking for fast results to jumpstart further weight reduction.

Sustainability Issues

While boiled egg diets can stimulate initial quick water weight drops that motivate further dieting, the extremely restrictive nature causes downfalls for longer-term success.

Potential boiled egg diet struggles include:

• Nutrient deficiencies - Vitamin deficiency risks soar with any under 1000 calorie diet.
• Energy crashes - Carb cutting paired with inadequate calories zaps energy for workouts and life.
• Boredom - Diner options get extremely repetitive which tests mental willpower.
• Disordered habits - For those predisposed, restriction risks sparking binge and shame cycles.
• Weight rebounds - People regain weight quickly once normal eating resumes after an unsustainably strict short term diet.

The consensus remains clear - sustainably losing and maintaining weight long term requires lifestyle habits allowing adequate calories and nutrients from a variety of whole food sources, not extreme boiled egg diet shortcuts.

Fitting Boiled Eggs into a Healthy Diet

Used as part of a thoughtful, moderate plan rather than an extreme quick fix, incorporating some hard boiled eggs can benefit health and body composition for many people.

Here’s how to enjoy them as part of balanced nutrition:

Watch Portions

Be mindful that eggs are high in calories, fat, and cholesterol compared to other protein options. Shoot for no more than 2-3 eggs daily as part of varied nutrition to maximise their perks while minimising risks.

Include Veggies

Pair eggs with plenty of low calorie antioxidant and fiber-rich fruits and vegetables. Think spinach, broccoli, berries, citrus, peppers, onions, mushrooms and more.

Hydrate Well

Drink adequate water to counter a potential mild diuretic effect from eggs causing fluid loss, particularly in sodium-sensitive individuals. Strive for at least 2 liters of fluids daily.

Add Activity

Incorporate regular exercise allowing carbohydrate intake to balance eggs. This prevents fatigue from low carb diets while fueling workouts for healthy body composition as you shape up.

With some mindful planning, those looking to trim down can absolutely achieve weight loss goals while still enjoying delicious hard boiled eggs in moderation as part of their programs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.