Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥚
Egg (soft-boiled or poached) Calories
High-quality protein, rich in vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Egg (soft-boiled or poached) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
13.1g
· 37%
Fat
9.6g
· 61%
Fiber
0g
Egg (soft-boiled or poached) Vitamins & Minerals
Vitamins
Vitamin D
87µg · 435% DV
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg (soft-boiled or poached) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (soft-boiled or poached) 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 or poached) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (soft-boiled or poached) 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 or poached) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Egg (soft-boiled or poached)
Egg (soft-boiled or poached) — Frequently Asked Questions
Is a soft-boiled egg healthier than a poached egg?
Their nutrition is very similar, and both can be cooked without added oil. Choose based on the texture and cooking method you prefer.
How thoroughly should eggs be cooked?
Cooking both the white and yolk until firm is the safest option for food safety. Raw or runny eggs can pose a greater risk for pregnant people, young children, older adults, and anyone with a weakened immune system.
Why does a boiled egg yolk sometimes turn greenish-gray?
Overcooking can cause iron in the yolk to react with sulfur in the white, forming a gray-green ring. It is harmless, and shorter cooking followed by cooling helps prevent it.
How can I keep a poached egg from spreading in the water?
Use a fresh egg and keep the water at a gentle simmer rather than a vigorous boil. Cracking the egg into a small bowl first and sliding it in gently also helps the white stay together.
What is the best way to store eggs in the refrigerator?
Keep eggs refrigerated in their original carton, where the temperature is more stable and they are protected from absorbing odors. Avoid washing shell eggs before storing them, as this may remove part of their protective outer layer.
Can cooked eggs be made ahead and stored?
Hard-boiled eggs can be refrigerated in a covered container for several days. Soft-boiled and poached eggs are best eaten soon after cooking for the best texture and food safety.
Can soft-boiled or poached eggs be frozen?
Do not freeze eggs in their shells, as the shell can crack. Cooked soft-boiled and poached eggs also tend to become rubbery after thawing, so freezing is not recommended.
What foods pair well with eggs for breakfast?
Eggs work well with whole-grain toast, vegetables, yogurt, or avocado for a more balanced meal. Tomatoes, peppers, and leafy greens add flavor and variety.
Are eggs better before or after a workout?
Eggs can be useful after exercise as part of a protein-containing meal, ideally paired with a carbohydrate food to support recovery. Before training, people with sensitive digestion may prefer to eat them well in advance.
Does eating eggs every day automatically raise cholesterol?
No. The effect of dietary cholesterol on blood cholesterol differs between individuals, and the overall dietary pattern matters more. People with high LDL cholesterol, diabetes, or cardiovascular disease should discuss their usual egg intake with a healthcare professional.
Have another question about Egg (soft-boiled or poached)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.