Hard-boiled whole hen's eggs provide the same excellent complete protein and micronutrient profile as raw eggs, with improved protein digestibility compared to raw — cooking denatures the proteins making them more available. Boiling deactivates avidin in the white, restoring biotin availability. They provide choline, vitamin D, vitamin B12, riboflavin, selenium, and iodine in a convenient, portable, self-contained format.
For a perfectly set yolk, bring water to the boil, lower in the egg, simmer for 10–12 minutes, then transfer immediately to cold water to stop cooking. Do not overcook — the white turns rubbery and a grey-green ring forms around the yolk. Keeps 3 days in the fridge in shell.
Where Eggs, chicken, whole, boiled Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Choline | 294 mg | — | |
| Phosphorus | 205 mg | 29% | |
| Chloride | 179 mg | 22% | |
| Potassium | 141 mg | 7% | |
| Vitamin A (RE) | 120 µg | 17% | |
| Calcium | 55.0 mg | 7% | |
| Folate | 30.0 µg | 15% | |
| Selenium | 27.0 µg | 49% | |
| Magnesium | 14.0 mg | 4% | |
| Vitamin D | 3.20 µg | 21% | |
| Vitamin K | 3.00 µg | 3% | |
| Vitamin B12 | 2.00 µg | 182% | |
| Iron | 1.97 mg | 14% | |
| Vitamin E (alpha-TE) | 1.63 mg | 14% | |
| Zinc | 1.32 mg | 13% | |
| Pantothenic Acid (B5) | 1.25 mg | 21% | |
| Riboflavin (B2) | 0.470 mg | 34% | |
| Vitamin B6 | 0.100 mg | 7% | |
| Niacin (B3) | 0.080 mg | 1% | |
| Thiamin (B1) | 0.080 mg | 7% | |
| Copper | 0.070 mg | 7% | |
| Manganese | 0.040 mg | 2% | |
| Iodine | 52.0 µg | 35% | |
| Monounsaturated fat | 3.67 g | — | |
| Glutamic acid | 1,670 g | — | |
| Aspartic acid | 1,320 g | — | |
| Leucine | 1,140 g | — | |
| Serine | 968 g | — | |
| Lysine | 941 g | — | |
| Arginine | 825 g | — | |
| Valine | 820 g | — | |
| Alanine | 734 g | — | |
| Phenylalanine | 719 g | — | |
| Isoleucine | 683 g | — | |
| Threonine | 629 g | — | |
| Proline | 544 g | — | |
| Tyrosine | 540 g | — | |
| Methionine | 455 g | — | |
| Glycine | 439 g | — | |
| Histidine | 311 g | — | |
| Cysteine | 309 g | — | |
| Tryptophan | 207 g | — | |
| Lutein + Zeaxanthin | 503 µg | — | |
| Omega-6 (Linoleic acid) | 1.38 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.140 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →