How Many Calories in 2 Boiled Eggs? Use in Weight Loss Diet

How Many Calories Are in 2 Boiled Eggs and Can They Help You Lose Weight?

Boiled eggs are a nutritious food that are rich in protein and low in calories. But many wonder just how many calories are in boiled eggs and if eating them can help with weight loss goals.

Let's take a closer look at the calorie count of boiled eggs and their role in a boiled egg diet.

Calories in Boiled Eggs

A typical large chicken egg contains about 72 calories before it is cooked. Here is the calorie breakdown for boiled eggs:

• 1 large boiled egg: 78 calories
• 2 large boiled eggs: 156 calories

As you can see, there are 156 calories in 2 boiled eggs. That equates to just 78 calories per boiled egg.

The majority of calories in boiled eggs come from the yolk. A large egg yolk contains about 55 calories, while the egg white contains just 17 calories.

Boiled eggs also provide a good amount of satiating protein - about 6 grams per large egg. Plus vitamins and minerals like vitamin A, selenium, riboflavin and choline.

The Boiled Egg Diet

The boiled egg diet is a low-calorie diet plan that involves eating at least 2–3 boiled eggs per day, along with other foods like lean meats, non-starchy vegetables and a small amount of fruit.

It is a high protein, low carb diet that encourages people to get much of their daily calories and nutrients from boiled eggs.

Does the Boiled Egg Diet Work for Weight Loss?

The boiled egg diet does typically lead to weight loss, for a few reasons:

• Low overall calorie intake - Most versions provide 1000-1200 calories per day.
• High protein - Eggs keep you fuller longer on fewer calories.
• Low carb - Can help reduce water weight and appetite.
• Limited food choices - Naturally reduces calories.

By providing satiety from protein on relatively few daily calories, boiled eggs can be an effective food for weight loss. But the diet is very restrictive and not suitable for long term use.

Sample 1-Day Boiled Egg Diet Meal Plan

Here is what you might eat in one day on the boiled egg diet:

Breakfast:

• 2 boiled eggs
• 1/2 grapefruit

Lunch:

• 3 oz grilled chicken breast
• 1 cup mixed greens salad with 1 tbsp dressing
• 5 roasted almonds

Dinner:

• 4 oz salmon, baked
• 1 cup steamed broccoli
• 1/2 cup cottage cheese

As you can see, you eat at least 2 boiled eggs per day. Other meals contain lean proteins and non-starchy veggies. Fruit portions are small. This provides about 1100 calories daily.

Health Risks and Downsides of the Boiled Egg Diet

While the boiled egg diet may create a calorie deficit for weight loss, there are some risks and downsides to be aware of, including:

• May lack nutrients - Due to very limited food options.
• Quick weight regain - After the diet ends, without learning healthy eating habits.
• Lack of variety - Can be difficult to follow long term due to boredom.
• GI issues - Eggs and low fiber diet can cause constipation.
• Increased cholesterol - Eggs raise cholesterol for some people.

For these reasons, the boiled egg diet is not recommended as a long-term eating plan. It may have some benefits for quick short term weight loss, but should not be followed for more than a few weeks at most.

Healthier Ways to Use Boiled Eggs for Weight Loss

While extreme low-calorie plans like the boiled egg diet are not sustainable, incorporating boiled eggs into a balanced diet can be an effective strategy when trying to lose weight in a healthy way. Here are some tips:

• Eat 2 boiled eggs several days per week for breakfast or snacks.
• Add chopped hard boiled eggs to salads for extra protein.
• Use 1-2 eggs plus egg whites instead of only egg whites in dishes like scrambles and omelets.
• Include boiled eggs in bento box style lunches along with veggies, hummus, avocado, nuts.
• Pair boiled eggs with oatmeal or Greek yogurt for added staying power.

Used in moderation as part of balanced meals that contain fiber, unsaturated fats, vegetables and lean proteins, boiled eggs can help support fat loss goals in a healthy, sustainable way.

Boiled Egg Breakfast and Snack Ideas

Want delicious breakfast and snack ideas featuring hard boiled eggs? Here are some tasty options:

Egg Salad Stuffed Avocado

Ingredients:

• 2 hard boiled large eggs, chopped
• 1 tbsp Greek yogurt
• 1 tsp Dijon mustard
• 1/8 tsp garlic powder
• Salt and pepper to taste
• 1 avocado, halved and pitted
• 2 slices whole wheat toast
• Grape tomatoes, chopped (optional)

Directions:

1. In a bowl, mix together chopped eggs, yogurt, mustard and garlic powder. Season with salt and pepper.
2. Scoop egg salad into the hollows of the avocado halves.
3. Optionally, top with diced tomato.
4. Serve each avocado half alongside a slice of whole wheat toast.

Southwest Breakfast Taco

Ingredients:

• 2 large eggs
• 2 egg whites
• 1/4 cup black beans, rinsed and drained
• 2 tbsp salsa
• 2 corn tortillas
• 2 tbsp shredded Mexican cheese
• 1/4 avocado, sliced
• Hot sauce (optional)

Directions:

1. Scramble eggs and egg whites in a pan until cooked through.
2. Divide scrambled eggs between tortillas. Top with beans, salsa, cheese and avocado.
3. Add hot sauce if desired.

Egg & Hummus Lettuce Wraps

Ingredients:

• 2 hard boiled eggs, chopped
• 2 tbsp hummus
• 4 lettuce leaves
• 1/4 cucumber, sliced
• 1/4 bell pepper, sliced
• 1 green onion, sliced

Directions:

1. Spread hummus on lettuce leaves. Top with egg, cucumber, bell pepper and green onion.
2. Wrap lettuce around fillings.

Boiled Egg & Toast

Ingredients:

• 2 hard boiled eggs
• 2 slices whole grain bread, toasted
• 1 tomato, sliced
• 1/4 avocado, sliced
• Everything bagel seasoning

Directions:

1. Top each slice of toast with 1 hard boiled egg sliced in half.
2. Add tomato and avocado slices.
3. Sprinkle with everything bagel seasoning.

The Takeaway on Calories in Boiled Eggs

There are 78 calories in one large boiled egg, making them a nutritious lower calorie food. While extreme diets based around eating mainly boiled eggs are not sustainable or advisable, enjoying boiled eggs in moderation as part of a balanced diet can help support weight loss goals.

Add boiled eggs to salads or pair with veggie sides, use them to make snack wraps, include them in breakfast tacos or stuffed into avocado halves. Just a couple boiled eggs per day can give your meals an added protein punch without a lot of extra calories.

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.