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Boiled Egg (Soft) Calories
High in protein, vitamin B12, and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Boiled Egg (Soft) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Boiled Egg (Soft) 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
Iron
2mg · 11% DV
Boiled Egg (Soft) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled Egg (Soft) 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 Boiled Egg (Soft) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled Egg (Soft) 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
Boiled Egg (Soft) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Boiled Egg (Soft)
Boiled Egg (Soft) — Frequently Asked Questions
Is a soft-boiled egg safe to eat?
A runny yolk does not eliminate the risk of Salmonella. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose eggs cooked until both the white and yolk are firm, or use pasteurized eggs.
How long should an egg be boiled for a soft center?
For an egg with a set white and soft yolk, about 5–7 minutes in gently boiling water usually works. Timing varies with egg size and starting temperature; a cold-water bath stops further cooking.
Why does an egg crack while boiling?
A large temperature change, such as putting a refrigerator-cold egg straight into boiling water, can crack the shell. Letting it sit briefly at room temperature and lowering it gently into simmering water can help.
How long does an unpeeled soft-boiled egg keep in the refrigerator?
Do not leave cooked eggs at room temperature for more than two hours. Refrigerate them promptly and eat soft-boiled eggs within a few days for the best quality, as they are more delicate than hard-boiled eggs.
Can a soft-boiled egg be reheated the next day?
It can be eaten the next day if it was cooled and refrigerated promptly, but reheating will usually firm up the yolk. Do not rely on reheating to make an egg safe if it has been left out for too long.
Can soft-boiled eggs be frozen?
Freezing cooked eggs in their shells is not recommended. The white can become watery and rubbery after thawing, so freshly cooked soft-boiled eggs are best.
Is a soft-boiled egg better before or after exercise?
Its protein makes it a useful addition to a post-workout meal. Before exercise, its fat content may feel slow to digest for some people, so keep the portion modest if eating close to training.
What foods pair well with a soft-boiled egg?
Pair it with whole-grain toast, vegetables, or fruit for a more balanced meal with carbohydrates and fiber. Leafy greens, tomatoes, and other fresh vegetables also work especially well with a runny yolk.
Are brown eggs more nutritious than white eggs?
No. Shell color mainly reflects the hen's breed and does not by itself indicate better nutrition, freshness, or safety; storage conditions and the hen's feed matter more.
Can someone with an egg allergy eat a soft-boiled egg?
No. Cooking does not reliably remove the risk of an allergic reaction to egg proteins, so people with an egg allergy should avoid eggs unless their clinician advises otherwise.
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Nutrition data compiled from USDA FoodData Central and scientific sources.