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Soft-Boiled Egg (Light Oil) Calories
High-quality protein, B vitamins, lightly oiled preparation
CALORIES
GI
POTASSIUM
FIBER
Soft-Boiled Egg (Light Oil) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.5g
· 33%
Fat
10.7g
· 64%
Fiber
0g
Soft-Boiled Egg (Light Oil) 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
170mg · 24% DV
Iodine
35µg · 23% DV
Zinc
1mg · 9% DV
Soft-Boiled Egg (Light Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Soft-Boiled Egg (Light Oil) 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 Soft-Boiled Egg (Light Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Soft-Boiled Egg (Light Oil) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Soft-Boiled Egg (Light Oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Soft-Boiled Egg (Light Oil)
Soft-Boiled Egg (Light Oil) — Frequently Asked Questions
How can soft-boiled eggs be cooked more safely?
Cook them until the white is fully set while the yolk stays soft. Good hygiene, proper refrigeration, and adequate heating matter especially with eggs served runny.
How long do soft-boiled eggs keep in the fridge?
They are best eaten fresh, especially if the yolk is still soft. If refrigerated, keep them cold and avoid leaving peeled eggs sitting for long, as quality and safety decline quickly.
Can soft-boiled eggs be frozen?
Freezing is not ideal. The yolk can turn crumbly and the white often becomes rubbery and watery after thawing.
Is a light-oil soft-boiled egg enough for breakfast on its own?
It is a convenient protein food, but breakfast is usually more balanced with produce and another side such as whole grains or fruit. That combination can improve fullness and variety.
Is a soft-boiled egg better before or after a workout?
It can work at either time. Before training, pair it with an easy-to-digest carbohydrate if needed; after training, use it as part of a meal that includes protein and fluids.
Is it okay to eat soft-boiled eggs at night?
Yes, many people tolerate them well in the evening. If rich foods feel heavy late at night for you, keep the portion modest and pair it simply.
Does overcooking an egg reduce its nutrition?
The protein is still there, but prolonged heat can reduce some heat-sensitive vitamins and worsen texture. The green-gray ring around the yolk is a sign of overcooking, not spoilage.
Are soft-boiled eggs a better choice than pan-fried eggs?
Soft-boiled eggs are often the simpler option because they do not need much added fat. Pan-frying can be just as nutritious, but the amount and type of oil used changes the final dish.
Should everyone avoid eggs because of cholesterol?
No, that belief is too broad. For many healthy people, eggs can fit into a balanced diet, but people with specific lipid disorders or cardiovascular concerns should follow personal medical advice.
Who should be more cautious with soft-boiled eggs?
Anyone with an egg allergy should avoid them. Pregnant people, young children, older adults, and those with weakened immune systems are usually better off choosing fully cooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.