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Poached egg (runny yolk) Calories
High-quality protein, source of B12 and selenium. Runny yolk, gentle cooking.
CALORIES
GI
POTASSIUM
FIBER
Poached egg (runny yolk) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.5g
· 36%
Fat
9.6g
· 61%
Fiber
0g
Poached egg (runny yolk) 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
47µg · 31% DV
Phosphorus
170mg · 24% DV
Zinc
1mg · 9% DV
Poached egg (runny yolk) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Poached egg (runny yolk) 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 (runny yolk) Contain Allergens?
Contains these allergens:
Which Diets Is Poached egg (runny yolk) 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 (runny yolk) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
Foods Similar to Poached egg (runny yolk)
Poached egg (runny yolk) — Frequently Asked Questions
Is a poached egg with a runny yolk safe to eat?
It can be safe when the egg is fresh and handled properly, but a runny yolk carries more food safety risk than a fully cooked egg. Pregnant people, older adults, young children, and anyone with a weakened immune system may be better off choosing eggs cooked more thoroughly.
How do you keep a poached egg from falling apart in the water?
Use very fresh eggs and crack each one into a small cup first. Gently simmering water and a little vinegar can help the white set faster and hold together.
Can poached eggs be made ahead of time?
Yes, for short-term prep. Cool them in cold water, store them chilled, and reheat briefly in hot water before serving.
Can you freeze poached eggs?
It is not ideal. Freezing can make the white rubbery and the yolk texture less pleasant once thawed.
Are poached eggs better for breakfast or after a workout?
They can work well for either, depending on the rest of the meal. After training, pairing them with a carbohydrate source such as toast, potatoes, or fruit usually makes the meal more balanced.
Do poached eggs keep you full?
Often yes, because their protein and fat can support satiety. How filling they feel also depends on portion size and what you eat with them.
Is there a big nutrition difference between poached eggs and boiled eggs?
Not usually a major one when neither is cooked with added fat. The main differences are texture, mouthfeel, and how they fit into a meal.
What foods pair well with poached eggs?
They go well with whole-grain toast, avocado, sautéed greens, yogurt-based sauces, and roasted vegetables. Pairing them with fiber-rich foods can make the meal feel more balanced and satisfying.
Does leaving the yolk runny reduce the protein?
No. A runny yolk changes texture and cooking level, not whether the egg contains protein.
Who should be careful with poached eggs?
Anyone with an egg allergy should avoid them. People who need stricter food safety precautions or who have been given specific advice about cholesterol intake should also consider how often and how thoroughly cooked their eggs are.
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Nutrition data compiled from USDA FoodData Central and scientific sources.