Eggs, boiled
BLS 4.0 food: Chicken egg boiled (Hühnerei gekocht), code E111132 · cross-reference USDA FDC #173424
Per portion (120 g (2 eggs))
173 kcalenergy
16.9 gprotein
0 gfibre
11.5 gfat
0.41 gcarbohydrate
78 mgEPA + DHA
Verified benefits — authorised EU health claims
Eggs, boiled meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 39 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 39 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 39 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionEPA and DHA contribute to the normal function of the heart.
✓ 65 mg EPA+DHA per 100 g; condition for "source of omega-3": at least 40 mg EPA+DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of EPA and DHA per day.
EUR-LexEU CommissionNIH ODSDHA contributes to maintenance of normal brain function.
✓ 65 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.
EUR-LexEU CommissionDHA contributes to the maintenance of normal vision.
✓ 65 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.
EUR-LexEU CommissionShow 48 more authorised claims
Choline contributes to normal lipid metabolism.
✓ 294 mg choline per 100 g; condition: at least 82.5 mg per 100 g.
EUR-LexEU CommissionNIH ODSCholine contributes to the maintenance of normal liver function.
✓ 294 mg choline per 100 g; condition: at least 82.5 mg per 100 g.
EUR-LexEU CommissionNIH ODSCholine contributes to normal homocysteine metabolism.
✓ 294 mg choline per 100 g; condition: at least 82.5 mg per 100 g.
EUR-LexEU CommissionNIH ODSVitamin A contributes to normal iron metabolism.
✓ 254 µg per 100 g = 32 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin A contributes to the maintenance of normal mucous membranes.
✓ 254 µg per 100 g = 32 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin A contributes to the maintenance of normal skin.
✓ 254 µg per 100 g = 32 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin A contributes to the maintenance of normal vision.
✓ 254 µg per 100 g = 32 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin A contributes to the normal function of the immune system.
✓ 254 µg per 100 g = 32 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
✓ 2.3 µg per 100 g = 46 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the maintenance of normal bones.
✓ 2.3 µg per 100 g = 46 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the maintenance of normal muscle function.
✓ 2.3 µg per 100 g = 46 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the maintenance of normal teeth.
✓ 2.3 µg per 100 g = 46 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the normal function of the immune system.
✓ 2.3 µg per 100 g = 46 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to normal energy-yielding metabolism.
✓ 0.47 mg per 100 g = 34 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal red blood cells.
✓ 0.47 mg per 100 g = 34 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal skin.
✓ 0.47 mg per 100 g = 34 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal vision.
✓ 0.47 mg per 100 g = 34 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the normal metabolism of iron.
✓ 0.47 mg per 100 g = 34 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the reduction of tiredness and fatigue.
✓ 0.47 mg per 100 g = 34 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 3.4 mg per 100 g = 22 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 3.4 mg per 100 g = 22 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 3.4 mg per 100 g = 22 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 3.4 mg per 100 g = 22 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to normal mental performance.
✓ 1.1 mg per 100 g = 18 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to the reduction of tiredness and fatigue.
✓ 1.1 mg per 100 g = 18 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 15.6 µg per 100 g = 31 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 15.6 µg per 100 g = 31 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 15.6 µg per 100 g = 31 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 87 µg per 100 g = 44 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 87 µg per 100 g = 44 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 87 µg per 100 g = 44 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 87 µg per 100 g = 44 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 87 µg per 100 g = 44 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 87 µg per 100 g = 44 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal functioning of the nervous system.
✓ 2 µg per 100 g = 80 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal psychological function.
✓ 2 µg per 100 g = 80 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal red blood cell formation.
✓ 2 µg per 100 g = 80 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the normal function of the immune system.
✓ 2 µg per 100 g = 80 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the reduction of tiredness and fatigue.
✓ 2 µg per 100 g = 80 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 210 mg per 100 g = 30 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 30.8 µg per 100 g = 56 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 30.8 µg per 100 g = 56 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 30.8 µg per 100 g = 56 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 30.8 µg per 100 g = 56 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 30.8 µg per 100 g = 56 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to normal cognitive function.
✓ 52 µg per 100 g = 35 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to the normal production of thyroid hormones and normal thyroid function.
✓ 52 µg per 100 g = 35 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to the maintenance of normal skin.
✓ 52 µg per 100 g = 35 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSGoals this food supports
⚖️ Lose weight💪 Build & keep muscle❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🫘 Liver health🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 144 kcal | 173 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 14.1 g | 16.9 g | BLS PROT625 · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of eggs; 2013 | |
| Fat | 9.6 g | 11.5 g | BLS FAT · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 | |
| Carbohydrate (available) | 0.34 g | 0.41 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.34 g | 0.41 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Recipe calculation | |
| Dietary fibre | 0 g | 0 g | BLS FIBT · Recipe calculation | |
| fibreSoluble | 0 g | 0 g | BLS FIBSOL · Recipe calculation | |
| Water | 75.4 g | 90.5 g | BLS WATER · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 | |
| Salt | 0.38 g | 0.45 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 2.6 g | 3.1 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 3.7 g | 4.4 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 1.5 g | 1.8 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.14 g | 0.17 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.05 g | 0.06 g | BLS F18:3CN3 · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of eggs; 2013 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of eggs; 2013 | |
| DHA | 65 mg | 78 mg | BLS F22:6CN3 · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of eggs; 2013 | |
| EPA + DHA (long-chain omega-3) | 65 mg | 78 mg | BLS | |
| omega6 | 1.3 g | 1.6 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 1.2 g | 1.4 g | BLS F18:2CN6 · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of eggs; 2013 | |
| Oleic acid | 3.2 g | 3.9 g | BLS F18:1CN9 · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of eggs; 2013 | |
| Cholesterol | 360 mg | 432 mg | BLS CHORL · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 |
Vitamins
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 254 µg | 305 µg | 32 % | BLS VITAA · Calculated by formula |
| Vitamin D | 2.3 µg | 2.8 µg | 46 % | BLS VITD · Calculated by formula |
| Vitamin E | 1.6 mg | 1.9 mg | 13 % | BLS VITE · Scientific literature |
| Vitamin K | 8 µg | 9.6 µg | 11 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Recipe calculation |
| Thiamin (vitamin B1) | 0.08 mg | 0.1 mg | 7 % | BLS THIA · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of eggs; 2013 |
| Riboflavin (vitamin B2) | 0.47 mg | 0.56 mg | 34 % | BLS RIBF · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 |
| Niacin (vitamin B3) | 3.4 mg | 4.1 mg | 22 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 1.1 mg | 1.3 mg | 18 % | BLS PANTAC · Recipe calculation |
| Vitamin B6 | 0.07 mg | 0.08 mg | 5 % | BLS VITB6 · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of eggs; 2013 |
| Biotin | 15.6 µg | 18.7 µg | 31 % | BLS BIOT · Recipe calculation |
| Folate | 87 µg | 104 µg | 44 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 2 µg | 2.4 µg | 80 % | BLS VITB12 · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 |
| Choline | 294 mg | 353 mg | USDA FDC 173424 |
Minerals & trace elements
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 150 mg | 180 mg | BLS NA · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 | |
| Potassium | 141 mg | 169 mg | 7 % | BLS K · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 |
| Calcium | 55 mg | 66 mg | 7 % | BLS CA · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 |
| Magnesium | 14 mg | 16.8 mg | 4 % | BLS MG · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 |
| Phosphorus | 210 mg | 252 mg | 30 % | BLS P · Recipe calculation |
| Iron | 2 mg | 2.4 mg | 14 % | BLS FE · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 |
| Zinc | 1.3 mg | 1.6 mg | 13 % | BLS ZN · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 |
| Iodine | 52 µg | 62.4 µg | 35 % | BLS ID · Scientific literaturereferenceHealth, D. o; Nutrient analysis of eggs; 2013 |
| Selenium | 30.8 µg | 37 µg | 56 % | USDA FDC 173424 |
| Copper | 0.06 mg | 0.07 mg | 6 % | BLS CU · Recipe calculation |
| Manganese | 0.04 mg | 0.05 mg | 2 % | BLS MN · Recipe calculation |
| fluoride | 0.0 mg | 0.01 mg | BLS FD · Recipe calculation |
Essential amino acids
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.3 g | 0.36 g | BLS HIS · Recipe calculation | |
| Isoleucine | 0.77 g | 0.93 g | BLS ILE · Recipe calculation | |
| Leucine | 1.1 g | 1.4 g | BLS LEU · Recipe calculation | |
| Lysine | 0.85 g | 1 g | BLS LYS · Recipe calculation | |
| Methionine | 0.44 g | 0.52 g | BLS MET · Recipe calculation | |
| Phenylalanine | 0.76 g | 0.91 g | BLS PHE · Recipe calculation | |
| Threonine | 0.62 g | 0.74 g | BLS THR · Recipe calculation | |
| Tryptophan | 0.2 g | 0.24 g | BLS TRP · Recipe calculation | |
| Valine | 0.95 g | 1.1 g | BLS VAL · Recipe calculation |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Omega 3Fatty Acids — fact sheet for health professionals — NIH Office of Dietary Supplements
- Choline — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin A — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin D — fact sheet for health professionals — NIH Office of Dietary Supplements
- Riboflavin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Pantothenic Acid — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iodine — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.