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Soft-Boiled Egg Calories
High-quality protein, rich in B12 and choline. Low in carbohydrates.
CALORIES
GI
POTASSIUM
FIBER
Soft-Boiled Egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.6g
· 61%
Fiber
0g
Soft-Boiled Egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B5
1.4mg · 28% DV
B2
0.35mg · 27% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
29µg · 19% DV
Iron
2mg · 11% 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
3.7g
POLYUNSATURATED
2g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Soft-Boiled Egg
Soft-Boiled Egg — Frequently Asked Questions
How can you prepare a soft-boiled egg safely?
Lower the egg gently into boiling water and cook until the white is fully set, while keeping the yolk as runny or jammy as you prefer. People who are pregnant, very young, older, or immunocompromised should choose fully cooked eggs to reduce foodborne illness risk.
How long does a soft-boiled egg keep?
Refrigerate cooked eggs within two hours. While hard-boiled eggs in their shells can generally keep for up to a week, soft-boiled eggs are best eaten the same day for quality and food safety.
Can a soft-boiled egg be reheated?
It can, but reheating easily overcooks the yolk and makes the white rubbery. Eat it cold or warm a shelled egg gently in warm water; never microwave an egg in its shell.
What goes well with a soft-boiled egg?
Soft-boiled eggs pair well with whole-grain toast, vegetables, avocado, or a yogurt-based salad for a more satisfying meal. Tomatoes, peppers, and leafy greens add freshness and complement the egg well.
Is a soft-boiled egg better before or after a workout?
Its protein makes it a useful post-workout snack or part of a meal. Before a long or intense workout, pair it with a carbohydrate food because an egg alone may not provide enough quick energy.
Is it bad to eat a soft-boiled egg at night?
Eating an egg at night is not inherently harmful; overall eating habits and personal digestion matter more. If you have reflux, avoid having it with rich foods right before lying down.
Is a soft-boiled egg less nutritious than a raw egg?
No. Cooking generally makes egg protein easier to digest and helps lower the risk of foodborne infection compared with eating raw egg.
Does everyone need to avoid eggs because of cholesterol?
No; the effect of dietary cholesterol on blood cholesterol varies between individuals, and overall dietary pattern matters greatly. People managing high cholesterol, diabetes, or cardiovascular disease should discuss their usual egg intake with a clinician or dietitian.
Why are soft-boiled eggs sometimes difficult to peel?
Very fresh eggs are often harder to peel because the membrane under the shell clings more tightly to the white. Cooling the egg in cold water and peeling it gently under water can help.
Can someone with an egg allergy eat a soft-boiled egg?
No. Anyone with an egg allergy should avoid soft-boiled eggs and other egg-containing foods, and seek medical advice if they have a history of significant reactions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.