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Poached egg (no oil) Calories
High protein, low fat, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Poached egg (no oil) Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
0.6g
· 3%
Protein
6.3g
· 36%
Fat
4.7g
· 61%
Fiber
0g
Poached egg (no oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B2
0.5mg · 38% DV
B12
0.9µg · 38% DV
B5
1.3mg · 26% DV
Minerals
Selenium
30µg · 55% DV
Iodine
24µg · 16% DV
Phosphorus
95mg · 14% DV
Zinc
1mg · 9% DV
Poached egg (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Poached egg (no oil) 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 (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Poached egg (no oil) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Poached egg (no oil) Fat Profile
SATURATED
1.6g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to Poached egg (no oil)
Poached egg (no oil) — Frequently Asked Questions
How do you keep a poached egg from falling apart in water?
Use a fresh egg and slide it into barely simmering, not rapidly boiling, water. A small splash of vinegar can help the white set faster, though it is not essential.
What is the practical difference between a poached egg and a boiled egg?
They can be nutritionally similar, but the texture is different. A poached egg usually has a softer, runnier yolk, which makes it popular on toast, salads, and grain bowls.
Is a poached egg a good post-workout food?
Yes, it can work well as a convenient protein source after training. For a more balanced recovery meal, pair it with a carbohydrate source such as bread, potatoes, rice, or fruit.
Can you eat poached eggs at night?
Usually yes; they are often easier than fried eggs because no added oil is used. If eggs feel heavy for you late in the evening, keep the portion modest and pair them with something light.
How long do poached eggs keep in the fridge?
They are best eaten fresh for the best texture. If made ahead, cool them quickly, refrigerate them, and reheat gently within a short time.
Can poached eggs be frozen?
Freezing is generally not recommended. The delicate texture tends to become rubbery and watery after thawing.
What foods pair well with poached eggs?
They go well with whole-grain toast, sautéed spinach, tomatoes, avocado, yogurt-based vegetable plates, or rice bowls. Pairing them with vegetables and a starch usually makes the meal more filling and balanced.
Are poached eggs risky if the yolk stays runny?
They can be, because a runny yolk may mean the egg is not fully cooked. Pregnant people, older adults, young children, and anyone with a weakened immune system should choose fully cooked eggs for better safety.
Are poached eggs automatically bad because of cholesterol?
Not necessarily. Cholesterol response varies by person, and overall eating pattern and health status matter more than judging one food in isolation.
Why does a poached egg sometimes spread into wisps in the pan?
This usually happens when the egg is older or the water is boiling too hard. Gentler heat and fresher eggs give a neater shape.
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Nutrition data compiled from USDA FoodData Central and scientific sources.