How Many Calories Are in Two Boiled Eggs

Boiled eggs are a simple, nutrient-rich food that can be enjoyed at any time of day. Whether eaten on their own, sliced over toast, or added to salads, they offer a convenient source of high-quality protein and essential vitamins. But how many calories are in two boiled eggs, and what do they contribute to your overall nutrition?

Calorie Count for Two Boiled Eggs

A single medium boiled egg contains roughly 68 to 75 calories, depending on the size. Therefore, two medium boiled eggs will provide around 140 to 150 calories in total. Large eggs tend to be slightly higher, with two large boiled eggs delivering approximately 155 to 160 calories.

These values are based on eggs that are boiled without any added ingredients such as butter, oil, or seasoning. Adding extras like mayonnaise or serving them with toast and butter will increase the total calorie count of the meal.

Nutritional Breakdown of Two Boiled Eggs

In two medium boiled eggs, you’ll get approximately 12 to 14 grams of protein and 10 to 11 grams of fat, of which about 3 grams is saturated. Carbohydrates are negligible—typically less than 1 gram—making boiled eggs an ideal choice for low-carb or keto-style diets.

Eggs are rich in micronutrients including vitamin B12, vitamin D, selenium, iodine, and choline. They also contain small amounts of iron, vitamin A, and riboflavin. The yolk holds most of the nutrients, along with the fat and cholesterol, while the egg white is primarily composed of protein.

Health Benefits of Boiled Eggs

Boiled eggs are considered one of the most nutritious and balanced whole foods available. They are a complete protein source, meaning they contain all nine essential amino acids needed by the body. This makes them particularly beneficial for muscle repair, immune function, and general energy maintenance.

Their high satiety factor means they help you feel fuller for longer, which can support weight management. The choline in egg yolks is important for brain function and development, especially in pregnant women. Vitamin D in eggs contributes to bone health and immune support, while selenium and iodine aid thyroid function.

Dietary Considerations and Common Concerns

The cholesterol content of eggs has long been a topic of debate. Two boiled eggs contain around 370 to 400 milligrams of cholesterol, all from the yolk. However, research now shows that dietary cholesterol has a smaller effect on blood cholesterol levels for most people than previously thought. For the majority of healthy individuals, eating eggs in moderation does not increase the risk of heart disease.

Those with specific medical conditions such as familial hypercholesterolemia may still be advised to limit egg yolk intake. In such cases, eating more egg whites than whole eggs can offer the protein benefits without the added cholesterol or fat.

Glycaemic Index and Blood Sugar Impact

Boiled eggs have a glycaemic index of zero because they contain virtually no carbohydrates. This means they do not raise blood sugar levels, making them a suitable option for people with diabetes or those following a low-GI or low-carb eating plan. When combined with carbohydrate-based foods, such as wholegrain toast or oats, eggs can help slow digestion and stabilise blood sugar levels post-meal.

How Boiled Eggs Are Made

Boiling eggs involves placing them in a pot of water, bringing it to a boil, and then cooking them for about 9 to 12 minutes depending on the desired firmness. Once cooked, they are typically cooled under running water or in an ice bath to make peeling easier. No fat or oil is required, which keeps the calorie content low and consistent.

Boiled eggs can be eaten plain, seasoned with salt and pepper, or chopped and added to salads and sandwiches. Because they’re portable and require no refrigeration for a few hours, they make a convenient high-protein snack.

Healthy Ways to Enjoy Boiled Eggs

Boiled eggs are most nutritious when eaten plain or with minimal seasoning. Pairing them with fibre-rich foods such as leafy greens, tomatoes, or wholegrain toast creates a more balanced meal. For a lighter option, try slicing them into a salad or grain bowl, or mixing them with low-fat yoghurt or mustard instead of mayonnaise for a healthier egg salad.

If you're limiting cholesterol or fat intake, combining one whole egg with additional egg whites can help reduce the overall fat and calorie content while still delivering plenty of protein.

Summary

Two boiled eggs contain around 140 to 160 calories, depending on size. They offer a powerful combination of complete protein, healthy fats, and key micronutrients like B12, choline, and vitamin D. With a glycaemic index of zero, they have no effect on blood sugar and support satiety and weight management. Enjoyed in moderation and paired with nutritious sides, boiled eggs are a convenient and wholesome part of any balanced diet.