1 piece (medium) of Poached Egg (50 g) has 36 calories. That works out to 72 calories per 100 g. It contains 0.3 g of carbs, 3.2 g of protein, 2.4 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.

Poached Egg Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

0.6g

· 0% DV

Protein

6.3g

· 13% DV

Fat

4.8g

· 6% 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%

Poached Egg Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

0.5mg · 38% DV

B12

0.9µg · 38% DV

1.1mg · 22% DV

Minerals

Selenium

30µg · 55% DV

Iodine

24µg · 16% DV

Phosphorus

95mg · 14% DV

Zinc

1mg · 9% DV

How Nutritious Is Poached Egg?

Nutrient density

Very high

80/ 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

42/ 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.

Poached 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 Poached Egg

To burn the 72 calories in 100 g:

🚶

18min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Poached 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 Poached 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 Poached 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

Poached Egg Fat Profile

SATURATED

1.6g

MONOUNSATURATED

1.8g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

Compare Poached Egg

🥚vs🥚

Poached Egg vs Egg71 kcal fewer per 100 g

→🥚vs🍲

Poached Egg vs Chicken Soup27 kcal more per 100 g

→🥚vs🥤

Poached Egg vs Protein Powder308 kcal fewer per 100 g

→🥚vs🍳

Poached Egg vs Fried Eggs (Butter)118 kcal fewer per 100 g

→

Foods Similar to Poached 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 Poached Egg

How many calories are in a poached egg?

Poached egg contains 72 calories per 100 g. It provides 6.3 g of protein, 4.8 g of fat, and 0.6 g of carbohydrates per 100 g.

Is poached egg suitable for a keto diet?

Yes, poached egg is compatible with keto and ketovore diets. It contains just 0.6 g of carbohydrates per 100 g and has a glycemic index of 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026