Raising Are eggs healthy for kids?
Are eggs healthy? One large hard-boiled egg (50 g) has 78 calories, 6.3 g of protein, 5.3 g of fat, 0 g of fiber, 62 mg of sodium, and no added sugar, per USDA FoodData Central. One large scrambled egg (61 g, cooked with milk and fat) has 91 calories and 6.1 g of protein. Egg is one of the FDA's nine major allergens. The 2025–2030 Dietary Guidelines name eggs among protein foods to include.
Eggs: snack check
- No added sugar
No added sugar (whole food) - Not highly processed
Whole egg; no NOVA group 4 ingredient - Has protein or fiber
6.3 g protein per large egg (FDC 173424) - Not on choking lists
Not on AAP or CDC choking lists
Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.
| Serving | 1 large egg (50 g), hard-boiled |
|---|---|
| Calories | 78 |
| Added sugars | 0 |
| Protein | 6.3 |
| Fiber | 0 |
| Sodium | 62 |
Numbers: USDA FoodData Central, SR Legacy, FDC ID 173424 (egg, whole, cooked, hard-boiled); FDA reference amount 50 g. Checked October 2026.
What's in it
Per large hard-boiled egg (50 g): 78 calories, 6.3 g of protein, 5.3 g of fat, 0.6 g of naturally occurring sugar, and 62 mg of sodium (FDC 173424). The FDA reference amount for eggs is 50 g, one large egg. Eggs contain no fiber.
Scrambled eggs
USDA's scrambled egg record (whole egg with milk and fat) has 91 calories, 6.1 g of protein, 6.7 g of fat, and 88 mg of sodium per large egg (61 g) (FDC 172187). Cheese, butter, and salt added at home change the numbers.
For kids 4–8
The 2025–2030 Dietary Guidelines ask families to prioritize protein foods at every meal and list eggs among animal-source protein foods. Eggs are not on the AAP or CDC choking lists. The Guidelines say to introduce potentially allergenic foods, including eggs, at about 6 months, with a health care professional's advice for infants at high risk.
Swaps and pairings
Eggs reach the protein mark but have no fiber. Serving them with whole-grain toast, beans, spinach, peppers, or fruit adds fiber. An egg muffin baked with vegetables is one make-ahead option.
FAQ
Are scrambled eggs healthy?
We share facts, not ratings. One large scrambled egg (61 g) has 91 calories, 6.1 g of protein, and 88 mg of sodium, per USDA FDC 172187, which includes milk and fat used in cooking.
Are eggs a choking risk?
Eggs are not on the AAP or CDC choking lists.
Are eggs an allergen?
Yes. Egg is one of the nine major food allergens the FDA requires on labels.
Why you can trust this page: every number and flag links to its source, a separate reviewer checks each page before it goes live, and the date shows when we last checked. Sources and method · Report an error
Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.
More snack checks
Pancakes
Are pancakes healthy? Three Eggo Buttermilk pancakes have 11 g added sugar before syrup and 6 g protein. Homemade and frozen numbers, with sources.
Oatmeal
Is oatmeal healthy? A cup of plain oats cooked in water has 4 g fiber and 6 g protein and no added sugar; one flavored packet lists 14 g. Sources inside.
String cheese
Is string cheese healthy? One stick has 6 g protein and 0 g added sugar; the AAP and CDC both list string cheese as a choking risk. How to serve it.
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