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-Cooked) Calories
Protein source, vitamin B12, vitamin D, soft-cooked
CALORIES
GI
POTASSIUM
FIBER
Egg (Soft-Cooked) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.7g
· 61%
Fiber
0g
Egg (Soft-Cooked) 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
47µg · 31% DV
Phosphorus
140mg · 20% DV
Zinc
1mg · 9% DV
Egg (Soft-Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (Soft-Cooked) 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-Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (Soft-Cooked) 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-Cooked) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Egg (Soft-Cooked)
Egg (Soft-Cooked) — Frequently Asked Questions
Why does the yolk of a soft-cooked egg stay runny?
A runny yolk results from shorter heating time. An egg with an opaque white and a warm, creamy yolk is generally considered soft-cooked.
Is it safe to eat soft-cooked eggs?
Raw and undercooked eggs can carry a risk of Salmonella. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose eggs cooked until both white and yolk are firm.
What is the best way to cook a soft-boiled egg?
Lowering the egg gently into already simmering water makes timing easier to control. Cooling it in cold water immediately afterward stops carryover cooking and can make peeling easier.
How can I keep eggs from cracking while boiling?
Letting refrigerated eggs sit briefly before cooking can reduce the shock of a sudden temperature change. Place them gently in the water and avoid a very violent boil.
Can soft-cooked eggs be made ahead and stored?
Harder-cooked eggs keep better, while eggs with runny yolks are best eaten soon after cooking. Do not leave cooked eggs at room temperature for extended periods.
Can soft-cooked eggs be frozen?
Freezing soft-cooked eggs in their shells is not recommended because the white can become rubbery and watery after thawing. Refrigeration for short-term storage gives a better result.
What foods pair well with soft-cooked eggs?
They work especially well with whole-grain toast, vegetables, avocado, salads, or yogurt-based sauces. Pairing eggs with vegetables adds volume, fibre, and a wider range of micronutrients to the meal.
Are soft-cooked eggs better before or after exercise?
They can be a convenient part of a balanced post-workout meal that includes protein. Before exercise, people with sensitive digestion may prefer to avoid a large or fatty egg meal too close to training.
Do eggs raise cholesterol in everyone?
The effect of dietary cholesterol varies between individuals, and the overall eating pattern matters more for most people. Those with diabetes, cardiovascular disease, or high cholesterol should discuss their usual intake with a healthcare professional.
Why should eggs be washed only just before using them?
Washing can weaken the egg shell's natural protective coating and may increase the chance of microbes moving through the shell. It is generally better to wash an egg immediately before use rather than before storage.
Have another question about Egg (Soft-Cooked)?
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.