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Plain poached eggs Calories
Source of high-quality protein and choline
CALORIES
GI
POTASSIUM
FIBER
Plain poached eggs Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
12.5g
· 36%
Fat
9.5g
· 62%
Fiber
0g
Plain poached eggs Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30.7µg · 56% DV
Iodine
47µg · 31% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Plain poached eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain poached eggs 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 Plain poached eggs Contain Allergens?
Contains these allergens:
Which Diets Is Plain poached eggs 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
Plain poached eggs Fat Profile
SATURATED
3.13g
MONOUNSATURATED
3.66g
POLYUNSATURATED
1.91g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
Foods Similar to Plain poached eggs
Plain poached eggs — Frequently Asked Questions
Is a poached egg healthier than a boiled egg?
They are nutritionally very similar, and the main difference is the cooking method. Poaching uses no added fat, so it can be a lighter option than frying.
How do you keep poached eggs from falling apart?
Use the freshest eggs you can, because the whites hold together better. Keeping the water at a gentle simmer and sliding the egg in from a small cup also helps.
Do you need vinegar to poach eggs?
No, it is not essential. A small amount of vinegar can help the white set faster, but you can still poach eggs successfully without it.
Can poached eggs be made ahead and stored?
Yes, for a short time. Cool them in cold water, refrigerate, and reheat briefly in warm water before serving.
Can you freeze poached eggs?
It is generally not recommended. Freezing often makes the texture rubbery and watery after thawing.
Are poached eggs better before or after a workout?
Because they provide protein, they fit especially well into a post-workout meal. Before training, they are often more useful when paired with a carbohydrate source like toast or potatoes.
Can you eat poached eggs at night?
Yes. When served without heavy sauces or fried sides, they can be part of a light evening meal or snack.
What should you eat with poached eggs for a more balanced meal?
They pair well with whole-grain toast, avocado, yogurt-based vegetables, or sautéed greens. Adding these foods brings more fibre, volume, and staying power to the meal.
Is a runny poached egg safe to eat?
Soft yolks can be fine for many healthy adults, but undercooked eggs carry more food safety risk. Pregnant people, young children, older adults, and anyone with a weakened immune system should be more cautious.
Are poached eggs bad for everyone because of cholesterol?
No, eggs can fit into a balanced diet for most people when eaten in reasonable portions. People with specific cholesterol or cardiovascular concerns should follow advice from their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.