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Hard-boiled eggs vs scrambled eggs

By our estimate, hard-boiled eggs are more filling per calorie than scrambled eggs: 5 versus 4 out of 5. Hard-boiled eggs provide more protein per calorie: 8.1 g per 100 kcal, versus 6.7 g for scrambled eggs.

Two everyday ways to cook eggs.

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Last updated
Sources
2 primary
Data
USDA FDC 173424 and 172187

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Key differences

  • Hard-boiled eggs provide more protein per calorie: 8.1 g per 100 kcal, versus 6.7 g for scrambled eggs.
  • Their energy density is similar: 155 kcal per 100 g for hard-boiled eggs and 149 for scrambled eggs.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Hard-boiled egg; Scrambled eggs.
NutrientHard-boiled eggsserving: 50 g (2 oz)Scrambled eggsserving: 120 g (4 oz)Difference
Calories155 kcal per 100 g (3.5 oz)78 kcal per serving149 kcal per 100 g (3.5 oz)179 kcal per serving−6 kcal per 100 g (3.5 oz)+101 kcal per serving
Protein12.6 g per 100 g (3.5 oz)6.3 g per serving10 g per 100 g (3.5 oz)12 g per serving−2.6 g per 100 g (3.5 oz)+5.7 g per serving
Carbohydrates1.1 g per 100 g (3.5 oz)0.6 g per serving1.6 g per 100 g (3.5 oz)1.9 g per serving+0.5 g per 100 g (3.5 oz)+1.4 g per serving
of which sugars1.1 g per 100 g (3.5 oz)0.6 g per serving1.4 g per 100 g (3.5 oz)1.7 g per serving+0.3 g per 100 g (3.5 oz)+1.1 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat10.6 g per 100 g (3.5 oz)5.3 g per serving11 g per 100 g (3.5 oz)13.2 g per serving+0.4 g per 100 g (3.5 oz)+7.9 g per serving
of which saturated3.3 g per 100 g (3.5 oz)1.6 g per serving3.3 g per 100 g (3.5 oz)4 g per serving+0.1 g per 100 g (3.5 oz)+2.4 g per serving
Water74.6 g per 100 g (3.5 oz)37.3 g per serving76.4 g per 100 g (3.5 oz)91.7 g per serving+1.8 g per 100 g (3.5 oz)+54.4 g per serving
Protein per 100 kcal8.1 g6.7 g−1.4 g
Estimated satiety (1 to 5)5 / 54 / 5−1

In bold, the value more favorable to satiety when the gap is clear. Difference: Scrambled eggs minus Hard-boiled eggs. Source: USDA FDC 173424 and 172187.

Per typical serving

With typical servings, 50 g (2 oz) of hard-boiled eggs have about 78 kcal and 6.3 g of protein, and 120 g (4 oz) of scrambled eggs about 179 kcal and 12 g.

To get 20 g of protein you would need about 159 g of hard-boiled eggs (246 kcal) or about 200 g of scrambled eggs (298 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, hard-boiled eggs are more filling per calorie than scrambled eggs: 5 versus 4 out of 5.

  • Hard-boiled eggs: Calculation: 1 (base) + 1 (low energy density: 155 kcal/100 g) + 2 (protein: 8.1 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 74.6 g of water) = 5.
  • Scrambled eggs: Calculation: 1 (base) + 1 (low energy density: 149 kcal/100 g) + 1 (protein: 6.7 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 76.4 g of water) = 4.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Hard-boiled eggs

  • If you want more protein per calorie: 8.1 g per 100 kcal.
  • If you prefer a lighter typical serving: about 78 kcal in 50 g (2 oz).

Scrambled eggs

  • If you want more protein in a typical serving: 12 g in 120 g (4 oz).

On a GLP-1 medication

Hard-boiled eggs. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Scrambled eggs. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Hard-boiled eggs: every nutrient, frequently asked questions, and similar foods.
  • Scrambled eggs: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, cooked, hard-boiled (FDC ID 173424).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, cooked, scrambled (FDC ID 172187).accessed .