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Soft-Boiled Egg Calories
Rich in protein and vitamins, gently cooked egg.
CALORIES
GI
POTASSIUM
FIBER
Soft-Boiled Egg Nutrition Facts
Selected: 100 g
147
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 34%
Fat
10.6g
· 63%
Fiber
0g
Soft-Boiled Egg 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
Soft-Boiled Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Soft-Boiled Egg 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 Soft-Boiled Egg Contain Allergens?
Contains these allergens:
Which Diets Is Soft-Boiled Egg 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
Soft-Boiled Egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Soft-Boiled Egg
Soft-Boiled Egg — Frequently Asked Questions
How do you get the right soft-boiled egg texture?
Timing and starting temperature matter most. A few minutes in boiling water usually gives you set whites with a runny yolk, but exact results vary by egg size and how cold the eggs are.
How long does a soft-boiled egg keep in the fridge?
It is best eaten fresh, especially when the yolk is still runny. If you need to store it, chill it promptly and keep it refrigerated for a short time.
Can you reheat a soft-boiled egg?
Yes, but the yolk will usually firm up and the texture can suffer. Soft-boiled eggs are generally better when cooked and eaten right away.
Is a soft-boiled egg better before or after a workout?
It can work at either time depending on the rest of the meal. Before training, many people pair it with an easy carb source; after training, it fits well into a balanced meal with carbohydrate and fluids.
What should you eat with a soft-boiled egg to make it more filling?
Pairing it with high-fibre foods like whole-grain toast, vegetables, or beans usually makes the meal more satisfying. The egg adds protein and fat, while the side foods add bulk and staying power.
Is a soft-boiled egg basically the same as a raw egg?
No. The white is cooked, which changes texture and improves safety compared with a raw egg, but a runny yolk still means freshness and careful handling matter.
Is a soft-boiled egg easier to digest than a hard-boiled egg?
It depends on the person. Some people find the softer texture gentler, while others do better with fully cooked eggs, especially if runny yolks bother their stomach.
Who should be more careful with soft-boiled eggs?
Pregnant people, young children, older adults, and anyone with a weakened immune system should be more cautious with undercooked eggs. Fully cooked eggs are usually the safer option for these groups.
Does drinking tea or coffee with a soft-boiled egg cause problems?
Usually not. If you are sensitive to caffeine, coffee alongside a rich breakfast may feel heavy, so pairing the egg with vegetables or toast can make the meal feel more balanced.
Is it okay to eat soft-boiled eggs every day?
For many people, yes, as part of an overall balanced diet. The bigger picture is your total eating pattern, any egg allergy, and any personal medical advice you have been given.
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Nutrition data compiled from USDA FoodData Central and scientific sources.