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Egg (soft-boiled, medium) Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Egg (soft-boiled, medium) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg (soft-boiled, medium) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
50µg · 33% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (soft-boiled, medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (soft-boiled, medium) 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 (soft-boiled, medium) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (soft-boiled, medium) 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
Egg (soft-boiled, medium) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Egg (soft-boiled, medium)
Egg (soft-boiled, medium) — Frequently Asked Questions
Is a soft-boiled egg safe to eat, and who should be more careful?
Because the yolk and sometimes part of the white remain less than fully set, soft-boiled eggs carry a slightly higher food safety risk than fully cooked eggs. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose fully cooked eggs.
How long can I keep a soft-boiled egg in the fridge?
If it is still in the shell, it can be refrigerated for a short time, but quality is best when eaten fresh. Once peeled or cut, it should ideally be eaten the same day.
Can you reheat a soft-boiled egg?
Yes, but the yolk usually firms up quickly and the texture becomes less pleasant. Soft-boiled eggs are best cooked fresh and eaten right away.
What should I eat with a soft-boiled egg to make it a more balanced meal?
Pairing it with vegetables, whole-grain bread, or fruit makes the meal more filling and varied. That gives you more than just protein and fat and works well for breakfast or a light lunch.
Is a soft-boiled egg better before or after a workout?
It can work at either time. Before training, it is often easier with a light side; after training, it fits well into a meal that also includes a carbohydrate source.
Is it bad to eat eggs at night?
No, eating eggs at night is not inherently harmful. Tolerance depends more on portion size and what you eat with them than on the time of day.
Why is a soft-boiled egg sometimes hard to peel?
Very fresh eggs tend to cling more tightly to the shell membrane. Cooling them in cold water after cooking can make peeling easier.
Are brown eggs more nutritious than white eggs?
Usually not. Shell color does not reliably predict nutrition; the hen's feed, living conditions, and the egg's freshness matter more.
Is it okay to eat eggs every day?
For many people, eggs can be part of a balanced daily diet. The bigger picture is your overall eating pattern and any personal medical advice, especially if you have been told to monitor cholesterol-related issues.
If someone has an egg allergy, is soft-boiled egg easier to tolerate?
No, undercooking does not make egg allergy safer. Anyone with an egg allergy should avoid it unless a clinician has advised otherwise.
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Nutrition data compiled from USDA FoodData Central and scientific sources.