1 piece (medium) of Soft-Boiled Egg (50 g) has 72 calories. That works out to 143 calories per 100 g. It contains 0.6 g of carbs, 6.5 g of protein, 5 g of fat and 0 g of fiber. Its 10 µg of Biotin covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Soft-Boiled Egg Nutrition Facts

Selected: 100 g

143

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

13g

· 26% DV

Fat

9.9g

· 13% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 36% · Fat 61%

Soft-Boiled Egg Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.5mg · 38% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Iodine

48µg · 32% DV

Phosphorus

198mg · 28% DV

Iron

2mg · 11% DV

How Nutritious Is Soft-Boiled Egg?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

45/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Soft-Boiled Egg Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Soft-Boiled Egg

To burn the 143 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

1.4g

⚖️

Omega 6:3 ratio 10.8:1

Above the ideal 4:1 (10.8:1).

Compare Soft-Boiled Egg

🥚vs🥚

Soft-Boiled Egg vs EggSame calories per 100 g

→🥚vs🍲

Soft-Boiled Egg vs Chicken Soup98 kcal more per 100 g

→🥚vs🥤

Soft-Boiled Egg vs Protein Powder237 kcal fewer per 100 g

→🥚vs🍳

Soft-Boiled Egg vs Fried Eggs (Butter)47 kcal fewer per 100 g

→

Foods Similar to Soft-Boiled Egg

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Soft-Boiled Egg

How many calories and how much protein are in a soft-boiled egg?

Per 100 g, soft-boiled egg provides 143 calories and 13 g of protein. It also contains 9.9 g fat and 1.1 g carbohydrates.

Is soft-boiled egg good for keto and low-glycemic diets?

Yes, soft-boiled egg is compatible with keto-style eating and has a glycemic index of 0. It is also gluten-free, but it contains egg allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026