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Boiled egg (half, soft) Calories
High-quality protein, vitamin B12, vitamin D, iron, and healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Boiled egg (half, soft) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.6g
· 61%
Fiber
0g
Boiled egg (half, soft) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B5
1.4mg · 28% DV
B2
0.35mg · 27% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
29µg · 19% DV
Zinc
1mg · 9% DV
Boiled egg (half, soft) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg (half, soft) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled egg (half, soft) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg (half, soft) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled egg (half, soft) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
Foods Similar to Boiled egg (half, soft)
Boiled egg (half, soft) — Frequently Asked Questions
Is a soft-boiled half egg safe to eat?
Soft-boiled egg can carry a higher food safety risk than fully cooked egg, especially for pregnant people, young children, older adults, and anyone with a weakened immune system. For these groups, fully cooked yolk and white are the safer choice.
Is there a big nutrition difference between soft-boiled and hard-boiled egg?
The basic protein, fat, and carbohydrate profile stays broadly similar; the main differences are texture, digestibility for some people, and food safety. Softer cooking mainly changes consistency rather than turning it into a different food.
Is soft-boiled egg better before or after a workout?
It works better as part of a meal than on its own. Before training, pairing it with a carbohydrate source is usually more useful for energy, while after training its protein can support recovery.
Does a soft-boiled egg keep you full?
It can help with satiety because it provides both protein and fat. How filling it feels depends on portion size and what you eat with it.
What should I eat with a soft-boiled egg?
It pairs well with whole-grain toast, vegetables, or fruit to make the meal more balanced. Adding a fiber-rich side can make it more satisfying than eating the egg alone.
Is soft-boiled egg harder to digest?
Many people tolerate it well, but some find the runnier texture less comfortable than fully cooked egg. If you have a sensitive stomach, a firmer-cooked egg may suit you better.
How long does a boiled egg keep in the fridge?
A boiled egg in its shell generally keeps for about a week in the refrigerator. Soft-boiled eggs are best eaten sooner for both quality and safety.
Can you reheat a soft-boiled egg?
You can, but the texture usually suffers and the yolk may lose its creamy center. It is usually best prepared fresh and eaten right away.
Are brown eggs more nutritious than white eggs?
No, shell color does not reliably indicate better nutrition. Feed, hen breed, living conditions, and freshness matter more than whether the shell is brown or white.
Who should be careful with soft-boiled egg?
Anyone with an egg allergy should avoid it. People at higher risk from foodborne illness should also be cautious with undercooked eggs, and those with individualized cholesterol advice should follow their clinician’s guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.