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Egg (soft-boiled, salt & pepper) Calories
High protein, vitamin B12, vitamin D, healthy fats, seasoned with salt & pepper
CALORIES
GI
POTASSIUM
FIBER
Egg (soft-boiled, salt & pepper) Nutrition Facts
Selected: 100 g
147
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 34%
Fat
10.6g
· 63%
Fiber
0g
Egg (soft-boiled, salt & pepper) 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
Sodium
350mg · 15% DV
Egg (soft-boiled, salt & pepper) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (soft-boiled, salt & pepper) 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, salt & pepper) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (soft-boiled, salt & pepper) 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, salt & pepper) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.2g
POLYUNSATURATED
2g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Egg (soft-boiled, salt & pepper)
Egg (soft-boiled, salt & pepper) — Frequently Asked Questions
How long does a soft-boiled egg keep in the fridge?
If kept in the shell, a cooked egg usually keeps for up to 1 week in the refrigerator. Once peeled, it is best eaten sooner and stored in a sealed container.
Can you reheat a soft-boiled egg?
Yes, but the yolk can overcook quickly and lose its soft texture. Gentle reheating in warm water works better than prolonged microwaving.
How can I stop eggs from cracking while boiling?
Letting them sit briefly at room temperature can help reduce temperature shock. Lowering them gently into the water instead of dropping them in also helps.
Is a soft-boiled egg better before or after a workout?
It can work at either time. Before training it may be too light on its own, while after training it pairs well with foods like toast, fruit, or yogurt for a more complete meal.
Is it okay to eat soft-boiled eggs at night?
Yes, they can be eaten in the evening. They are often a convenient, filling option, though some people find them easier to digest when not paired with very heavy foods late at night.
Do salt and pepper reduce the nutritional value of the egg?
Salt and pepper do not meaningfully reduce the egg’s protein content. The main consideration is that extra salt increases sodium intake, while pepper is mostly for flavor.
Is a soft-boiled egg a better choice than a fried egg?
It depends on preparation. Soft-boiling does not require added oil, so it is often the simpler option, while frying can raise the total energy depending on how much fat is used.
Are brown eggs healthier than white eggs?
Not usually. Shell color mainly reflects the breed of the hen, while nutritional quality depends more on feed and production conditions.
Who should be more careful with soft-boiled eggs?
People with weakened immune systems, pregnant women, older adults, and young children should be more cautious with undercooked eggs because of food safety concerns. Fully cooked eggs are generally the safer choice for these groups.
What foods pair well with soft-boiled eggs for a more balanced meal?
Whole-grain bread, vegetables, and fruit are practical pairings. They add fiber and variety alongside the egg’s protein and fat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.