Egg (boiled) macros
Per 1 large (50g): 78 kcal, 6.3g protein · 0.6g carbs · 5.3g fat · 0g fiber.
1 1 large ≈ 50g
Useful for portioning to your daily targets.
How Indian lifters actually use Egg (boiled)
Every gram of protein you can source from real food beats a scoop. Weigh raw when you can — a '150g chicken' portion at a restaurant is often 90g cooked. Fat-forward — a little goes a long way, especially on a cut. The dish is most common in all kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Fat-dense foods sit heavy — keep them earlier in the day or on the meal furthest from training. Skip them in the pre-workout window; fat slows gastric emptying and can leave you sluggish under the bar.
Cost & convenience (India)
Moderate protein density (12.6g/100g). Not the cheapest protein per gram, but it doubles as a source of carbs and micronutrients — so it earns its rupee spend twice.
Common myths
"You need 2× the protein if you lift" — the evidence caps out around 1.6–2.2g/kg bodyweight. Anything above that is expensive urine.
Similar protein sources
Same category — swap based on availability, taste, or macro fit.
Great pairings
Build a complete plate around Egg (boiled) with these:
Meal plans that use Egg (boiled)
Prebuilt Indian meal plans where this food fits naturally — pick the goal and diet that matches yours.
Train while you eat this
Nutrition without a program is a slow leak. Pair your food with a workout that matches the goal:
Frequently asked
Is Egg (boiled) good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 large costs you 78 kcal; slot it into a daily deficit and it works fine.
How much Egg (boiled) should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Egg (boiled) high in protein?
Not really — 12.6g per 100g. Treat it as a fat source and pair it with a dedicated protein anchor.
Can I eat Egg (boiled) pre or post workout?
Skip it in the pre-workout window — fat slows gastric emptying. Post-workout it's fine as part of a mixed meal.