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Egg, poached or boiled Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Egg, poached or boiled Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg, poached or boiled Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
140mg · 20% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg, poached or boiled Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg, poached or boiled 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 Egg, poached or boiled Contain Allergens?
Contains these allergens:
Which Diets Is Egg, poached or boiled Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg, poached or boiled 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 Egg, poached or boiled
Egg, poached or boiled — Frequently Asked Questions
Is poached or boiled egg healthier?
Nutritionally, they are very similar, especially when prepared without added fat. The main differences are texture, convenience, and how you use them in meals.
Why does a hard-boiled egg sometimes get a green-gray ring around the yolk?
That ring usually happens when the egg is overcooked. It is mostly a quality issue rather than a safety problem, and quick cooling after cooking helps reduce it.
How long do boiled eggs keep in the fridge?
Boiled eggs in the shell generally keep for about 1 week in the refrigerator. Once peeled, they should be stored in a sealed container and eaten sooner.
Can poached eggs be made ahead of time?
Yes, they can be poached in advance, chilled, and briefly reheated in hot water before serving. Freshly poached eggs usually have the best texture, though.
Can you freeze boiled eggs?
Freezing whole boiled eggs is not ideal because the whites can turn rubbery. Cooked yolks freeze better than whole eggs, but fresh is usually best.
How do you stop a poached egg from falling apart in the water?
Use the freshest eggs you can, because firmer whites hold together better. Gentle simmering water and a small splash of vinegar can also help the white set neatly.
Are boiled eggs good before or after a workout?
They can work at either time because they provide protein with very little carbohydrate. After training, pairing them with a carb source can make the meal more balanced for recovery.
What foods pair well with boiled or poached eggs?
They go well with whole-grain toast, potatoes, rice, avocado, yogurt, and vegetables. Pairing them with fiber-rich or carbohydrate-rich foods can make the meal more filling and practical for different goals.
Is it okay to eat boiled eggs every day?
For many healthy people, eggs can fit into a balanced daily diet. If you have specific cholesterol concerns, cardiovascular disease, or medical advice to limit eggs, individual guidance matters.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them. People at higher risk from foodborne illness, such as pregnant women, older adults, young children, and immunocompromised individuals, should make sure eggs are thoroughly cooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.