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Soft-Boiled Egg (Low Fat) Calories
Low fat, protein source, soft-boiled
CALORIES
GI
POTASSIUM
FIBER
Soft-Boiled Egg (Low Fat) Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
1g
· 6%
Protein
11.5g
· 63%
Fat
2.5g
· 31%
Fiber
0g
Soft-Boiled Egg (Low Fat) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.35mg · 27% DV
B5
1mg · 20% DV
Minerals
Selenium
20µg · 36% DV
Iodine
25µg · 17% DV
Phosphorus
120mg · 17% DV
Zinc
1mg · 9% DV
Soft-Boiled Egg (Low Fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Soft-Boiled Egg (Low Fat) 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 Soft-Boiled Egg (Low Fat) Contain Allergens?
Contains these allergens:
Which Diets Is Soft-Boiled Egg (Low Fat) 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
Soft-Boiled Egg (Low Fat) Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
Foods Similar to Soft-Boiled Egg (Low Fat)
Soft-Boiled Egg (Low Fat) — Frequently Asked Questions
What is the practical difference between a low-fat soft-boiled egg and a regular boiled egg?
A low-fat version is chosen or prepared to keep fat lower while still providing solid protein. In everyday use, it feels similar but may suit lighter meals better.
Is it safe to eat a soft-boiled egg if the yolk is still slightly runny?
Risk is lower when the egg is fresh and properly cooked, but fully cooked eggs are the more cautious option for food safety. Pregnant people, young children, older adults, and anyone immunocompromised should prefer fully set eggs.
How long does a boiled egg keep in the fridge?
Boiled eggs generally keep better in the refrigerator when left in the shell, while peeled eggs should be eaten sooner. Store them covered so they do not dry out or absorb odors.
Can boiled eggs be frozen?
Freezing whole boiled eggs is usually not recommended because the whites turn rubbery. If needed, the yolks are more freezer-friendly, but fresh is best for texture.
Is a soft-boiled egg better before or after a workout?
After training, it can be a convenient protein choice. Before training, it may be too light on its own for some people, so pairing it with an easy-to-digest carb often works better.
Does eating a boiled egg at night cause weight gain?
No single food causes weight gain just because you eat it at night; your overall intake matters more. Its protein can help with fullness if you want a satisfying evening snack.
What should I pair with a soft-boiled egg for a more balanced meal?
It pairs well with whole grains, vegetables, or yogurt depending on the meal. Adding produce and a carbohydrate source usually makes it more filling and rounded.
Does the green ring around the yolk mean the egg has gone bad?
No, that ring usually forms from overcooking or slow cooling after boiling. It is mostly a quality issue, not automatically a spoilage sign.
Can someone with an egg allergy tolerate a low-fat boiled egg more easily?
No, lowering the fat does not remove the egg proteins that trigger allergy. Anyone with an egg allergy should avoid it unless advised otherwise by a clinician.
Why are some boiled eggs hard to peel?
Very fresh eggs often peel less easily after boiling. Cooling them quickly and gently cracking the shell before peeling can help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.