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Poached egg Calories
High-quality protein, vitamin B12, low calorie
CALORIES
GI
POTASSIUM
FIBER
Poached egg Nutrition Facts
Selected: 100 g
71
KCAL / 100G
Carbs
0.6g
· 3%
Protein
6.3g
· 36%
Fat
4.8g
· 61%
Fiber
0g
Poached egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B2
0.5mg · 38% DV
B5
1.3mg · 26% DV
B12
0.5µg · 21% DV
Minerals
Selenium
30µg · 55% DV
Iodine
24µg · 16% DV
Phosphorus
95mg · 14% DV
Zinc
1mg · 9% DV
Poached egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Poached 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 Poached egg Contain Allergens?
Contains these allergens:
Which Diets Is Poached egg Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Poached egg Fat Profile
SATURATED
1.6g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to Poached egg
Poached egg — Frequently Asked Questions
How do you keep a poached egg from falling apart in the water?
Use the freshest eggs you can find and keep the water just below a full boil. Cracking the egg into a small cup first and sliding it in gently also helps it hold its shape.
Do you need vinegar to poach an egg?
No, vinegar is optional. A small amount can help the white set faster, especially with older eggs, but too much may slightly affect the flavor.
Is a poached egg nutritionally different from a boiled egg?
They provide very similar core nutrients, and the main difference is texture and cooking method. Poaching is often preferred because it cooks the egg without added oil or butter.
Is a poached egg better before or after a workout?
It can work at either time, depending on the rest of the meal. After training, pairing it with a carbohydrate source such as toast, rice, or fruit makes it more useful for recovery.
Can you eat poached eggs at night?
Yes, for most people there is no special reason to avoid them in the evening. They are often a light option when served without heavy sauces or fried sides.
How long do poached eggs keep in the fridge?
They are best eaten fresh, but cooked poached eggs can be chilled promptly and stored for a short time in the refrigerator. Reheat briefly in hot water rather than microwaving for the best texture.
Can poached eggs be frozen?
Freezing is not ideal because the texture usually turns rubbery or watery after thawing. Freshly poached eggs give much better results.
What foods pair well with poached eggs?
They go well with whole-grain toast, sautéed greens, tomatoes, avocado, or yogurt-based dishes. Pairing them with vegetables and a fiber source makes the meal more balanced and filling.
Is a runny poached egg unsafe to eat?
A runny yolk is common, but undercooked egg can carry a food safety risk for some people. Pregnant women, young children, older adults, and anyone with a weakened immune system should choose eggs cooked more thoroughly.
If someone has an egg allergy, is poached egg any safer than other forms?
No, the cooking style does not make egg allergy safe. Anyone with an egg allergy should avoid poached eggs just as they would other egg dishes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.