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, whole, soft-boiled Calories
High-quality protein, vitamin B12, vitamin D, source of choline
CALORIES
GI
POTASSIUM
FIBER
Egg, whole, soft-boiled Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg, whole, soft-boiled 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
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg, whole, soft-boiled Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg, whole, soft-boiled 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, whole, soft-boiled Contain Allergens?
Contains these allergens:
Which Diets Is Egg, whole, soft-boiled 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, whole, soft-boiled Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Egg, whole, soft-boiled
Egg, whole, soft-boiled — Frequently Asked Questions
Is a soft-boiled whole egg safe to eat?
It can be safe when handled and cooked properly, but the white should be mostly set. Pregnant people, young children, older adults, and anyone with a weakened immune system are usually better off choosing eggs cooked more thoroughly.
Does soft-boiling change the nutrition of a whole egg much?
Not very much; the protein, fat, and other core nutrients are largely retained. Gentler cooking may also help preserve some heat-sensitive vitamins better than harsher methods.
Is a soft-boiled egg better before or after a workout?
Either can work, depending on the rest of the meal. Before training, it often sits better when paired with an easy carb source like toast or fruit; after training, it contributes useful protein.
Is it okay to eat soft-boiled eggs at night?
For most people, yes—they can be a filling, convenient evening food. If rich foods bother your stomach late at night, keep the portion modest and see how you tolerate it.
How long does a soft-boiled egg keep in the fridge?
It should be refrigerated promptly and is best eaten fairly soon. Because the yolk is only lightly cooked, quality and safety are generally less forgiving than with a hard-boiled egg.
Can you freeze soft-boiled eggs?
Usually not well. The texture, especially of the white, tends to become rubbery and less pleasant after thawing.
What foods pair well with soft-boiled eggs?
They go well with whole-grain toast, rice, potatoes, avocado, cooked vegetables, or salads. Pairing them with fiber-rich foods can make the meal feel more balanced and satisfying.
Are soft-boiled eggs healthier than fried eggs?
The egg itself is nutritionally similar, but frying often adds extra fat if oil or butter is used. Soft-boiling is a simpler option when you want the egg without added cooking fat.
Is the yolk bad for you?
No—the yolk is not automatically 'bad.' It contains valuable nutrients along with fat, though some people may still need personalized advice from a clinician based on their medical history.
Who should be careful with soft-boiled eggs?
Anyone with an egg allergy should avoid them. People at higher risk from foodborne illness should also be more cautious with lightly cooked eggs and may prefer fully cooked eggs instead.
Have another question about Egg, whole, soft-boiled?
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.