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Egg (soft-boiled) Calories
High-quality protein, rich in vitamin B12 and choline. Low in carbohydrates, contains healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Egg (soft-boiled) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg (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
Iodine
48µg · 32% DV
Phosphorus
198mg · 28% DV
Zinc
1mg · 9% DV
Egg (soft-boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (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 (soft-boiled) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (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 (soft-boiled) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Egg (soft-boiled)
Egg (soft-boiled) — Frequently Asked Questions
How can soft-boiled eggs be prepared safely?
Lower eggs gently into boiling water and cook until the whites are fully set, even if the yolk remains runny. Use clean, uncracked eggs that have been stored properly, and fully cook the yolk for people at higher risk of foodborne illness.
How long do soft-boiled eggs keep in the refrigerator?
Keep cooked eggs in their shells in the refrigerator and use them within a few days for best quality. Store peeled eggs in a covered container and do not leave them at room temperature for extended periods.
Can soft-boiled eggs be frozen?
Freezing cooked eggs in their shells is not recommended, as the whites can become rubbery after thawing. Freshly cooked eggs have a much better texture.
Does boiling reduce the protein in an egg?
Boiling does not remove the egg's protein; heat mainly changes its structure and can make it easier to digest. Overcooking affects texture and flavor more than it affects the protein content.
Are soft-boiled eggs better before or after a workout?
They can fit well into a balanced post-workout meal that includes protein. Before exercise, people with a sensitive stomach may prefer to eat them earlier because the fat in egg yolk can slow digestion.
What foods pair well with soft-boiled eggs?
Whole-grain toast, vegetables, and yogurt can turn soft-boiled eggs into a more satisfying, balanced meal. Tomatoes, peppers, or leafy greens also add freshness and work especially well at breakfast.
Is there a meaningful nutritional difference between soft-boiled and hard-boiled eggs?
For eggs of the same size, their basic nutrition is generally very similar; the main differences are texture, cooking level, and food safety. Hard-boiled eggs are the safer choice for anyone advised to avoid runny or undercooked yolks.
Do eggs raise cholesterol in everyone?
The response to dietary cholesterol varies between individuals, and the overall diet—especially saturated fat intake—often has a greater effect on blood cholesterol. People with high cholesterol, diabetes, or cardiovascular disease should discuss their usual intake with a healthcare professional.
Who should be especially careful with soft-boiled eggs?
Pregnant people, young children, older adults, and people with weakened immune systems have a higher risk from undercooked eggs. For these groups, both the white and yolk should be cooked until firm.
Does a greenish ring around the yolk mean a boiled egg has gone bad?
No. A greenish-gray ring usually results from overcooking and is harmless on its own. A strong unpleasant odor, unusual appearance, or improper storage are more relevant reasons to discard an egg.
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Nutrition data compiled from USDA FoodData Central and scientific sources.