Boiled eggs are a simple, protein-packed food that fits into countless meals, from breakfast to snacks to salads. This recipe focuses on a precise 130g portion of boiled eggs, which is roughly two large eggs, and provides a complete guide to cooking them perfectly every time. Whether you want soft, creamy yolks or firm, fully set ones, this method delivers consistent results with minimal effort.
Ingredients
- 2 large eggs (about 130g total, with shells)
- Water (enough to cover eggs by 1 inch / 2.5 cm)
- Ice water bath (2 cups / 480 ml cold water plus 1 cup ice cubes)
- Salt and pepper to taste (optional, for serving)
Instructions
- Place the eggs in a single layer in a saucepan. Add cold water until it covers the eggs by about 1 inch (2.5 cm).
- Bring the water to a rolling boil over high heat. Once boiling, remove the pan from the heat and cover it with a lid.
- Let the eggs sit in the hot water: 4 minutes for soft-boiled (runny yolk), 7 minutes for medium-boiled (jammy yolk), or 10 minutes for hard-boiled (fully firm yolk).
- While the eggs cook, prepare an ice water bath in a bowl.
- When the timer goes off, transfer the eggs immediately to the ice water bath using a slotted spoon. Let them cool for 5 minutes to stop the cooking process.
- Gently tap the eggs on the counter to crack the shells, then peel under running cool water. Pat dry with a paper towel.
- Weigh the peeled eggs to confirm they total 130g. If using large eggs, two will typically weigh about 130g (each large egg weighs about 65g with shell). If your eggs are smaller, add a third egg or a portion of one to reach 130g.
- Season with salt and pepper if desired, and serve immediately.
Tips
- Fresh eggs are harder to peel: For easier peeling, use eggs that are 7-10 days old. Very fresh eggs have a lower pH, which makes the membrane stick to the white. If you only have fresh eggs, add 1/2 teaspoon of baking soda to the water to help loosen the shell.
- Weigh after peeling: The 130g target refers to the edible portion (peeled eggs). Shells account for about 10% of the weight, so two large eggs with shells will weigh about 143g. Weigh the peeled eggs to be accurate, especially if you are tracking nutrition.
- Don’t overcook: Boiling eggs for too long causes a greenish-gray ring around the yolk and a rubbery texture. The ice bath stops the cooking immediately, so don’t skip it.
- Use a timer: The difference between a perfect soft-boiled egg and a hard-boiled one is a matter of minutes. Set a timer and stick to it.
Serving Suggestions
Serve the 130g boiled eggs as a high-protein breakfast with whole-grain toast and sliced avocado. They also make a great addition to a green salad, or you can chop them and mix with mayonnaise and mustard for a classic egg salad. For a quick snack, sprinkle with smoked paprika or everything bagel seasoning.
Variations
- Tea eggs: After boiling and peeling, simmer the eggs in a mixture of soy sauce, black tea, star anise, and cinnamon for 2 hours, then let them cool in the liquid overnight for a savory Chinese-style snack.
- Pickled eggs: Place peeled hard-boiled eggs in a jar with vinegar, water, sugar, salt, and spices (like beets or jalapeños). Refrigerate for at least 3 days before eating.
- Deviled eggs: Cut the hard-boiled eggs in half, mash the yolks with mayonnaise, mustard, and a pinch of cayenne, then pipe the mixture back into the whites.
Storage and Reheating
Boiled eggs (in the shell) can be refrigerated for up to 7 days. Keep them in the refrigerator in a covered container; the shell protects them from absorbing odors. Peeled eggs can be stored in a bowl of cold water in the fridge for up to 5 days, changing the water daily. To reheat, place the eggs in a bowl of hot (not boiling) water for 5 minutes, or microwave them (peeled and cut in half) for 15 seconds. Do not leave boiled eggs at room temperature for more than 2 hours, as they are perishable.
Frequently Asked Questions
How many eggs is 130g? Two large eggs weigh about 130g in total with their shells. After peeling, the edible portion is about 117g. To get exactly 130g of peeled boiled egg, you may need two extra-large eggs or two large plus a small egg white.
What is the nutrition breakdown of 130g of boiled eggs? Approximately 200 calories, 17g of protein, 13g of fat, and 1g of carbohydrates. The exact numbers vary slightly based on egg size and breed of hen, but this is a reliable estimate for two large eggs.
Are boiled eggs safe to eat if the yolk is slightly soft? The USDA recommends cooking eggs until both the yolk and white are firm to reduce the risk of Salmonella. If you prefer soft-boiled eggs with a runny yolk, use pasteurized eggs, which are heat-treated to kill bacteria while still allowing a liquid yolk. Pregnant people, young children, older adults, and those with weakened immune systems should choose fully cooked eggs.
Why do my boiled eggs have a green ring around the yolk? That ring is caused by a reaction between iron in the yolk and sulfur in the white, which happens when eggs are overcooked or not cooled quickly. To avoid it, use the off-heat method and ice bath as described in the instructions.
Can I boil eggs in the microwave? No, boiling eggs in the microwave is dangerous because the egg can explode due to rapid steam buildup. Use the stovetop method for safety.
How long do boiled eggs last in the fridge? In the shell, they last up to 7 days. Peeled eggs should be consumed within 5 days if stored in water, or 2 days if stored dry in a covered container.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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