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Rich in high-quality protein, choline, and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Soft-boiled eggs for dipping (50 g) has 72 calories. That works out to 143 calories per 100 g. It contains 0.4 g of carbs, 6.3 g of protein, 4.8 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.
Selected: 1 piece (medium) · 50 g
72
KCAL / 50G
Carbs
0.4g
· 0% DV
Protein
6.3g
· 13% DV
Fat
4.8g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 36% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.55 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.3 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 72 kcal |
| 1 piece (small) | 38 g | 54 kcal |
| 1 piece (large) | 60 g | 86 kcal |
| 100 g | 100 g | 143 kcal |
| 2 piece (double) | 100 g | 143 kcal |
| 1 serving (medium) | 100 g | 143 kcal |
| 3 piece (triple) | 150 g | 215 kcal |
| 1 serving (large) | 150 g | 215 kcal |
Calculated from 143 calories per 100 g.
For a medium egg with a set white and runny yolk, boil it for about 5–6 minutes after lowering it into boiling water. Cool it briefly in cold water to stop the cooking and make it easier to handle.
Lower the eggs gently into simmering water with a spoon rather than dropping them in. A gentle simmer and careful handling reduce knocks against the pan; avoid moving cold eggs straight into vigorously boiling water.
Set each egg upright in an egg cup, crack and remove the top of the shell, then scoop or dip into the yolk. Toast cut into narrow soldiers is the classic accompaniment for dipping.
Cool the eggs briefly in cold water, then tap the wider end on a hard surface and peel gently. Because the white is still tender, soft-boiled eggs for dipping are often served in their shells instead of being fully peeled.
Yes. Cool the cooked eggs promptly and refrigerate them in their shells; use them within a few days for best quality. Don’t leave cooked eggs at room temperature for extended periods.
A runny yolk is not risk-free because undercooked eggs can carry Salmonella. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose eggs cooked until both the white and yolk are firm.
The white should be set enough to hold its shape, while the yolk remains soft and flows when opened. Timing varies with egg size and starting temperature, so test one egg and adjust the next batch to your preferred consistency.
Yes, but reheating can cook the yolk further. Never microwave a whole egg in its shell, as pressure can make it burst; instead, warm it briefly in hot water that is not boiling.
Soft-boiled eggs for dipping cook inside their shells, while poached eggs cook directly in water without a shell. Both can have runny yolks, but soft-boiled eggs are commonly served in an egg cup with toast.
The eggs likely need more cooking time, especially if they were large or very cold when they went into the water. Return them to simmering water briefly, then check again; the white should set before you serve them.
Vitamins
Biotin
10µg · 33% DV
B12
0.55µg · 23% DV
B2
0.23mg · 18% DV
B5
0.7mg · 14% DV
Minerals
Selenium
15µg · 27% DV
Phosphorus
99mg · 14% DV
Iodine
12µg · 8% DV
Zinc
0.65mg · 6% DV
Sodium
70mg · 3% DV
Potassium ⭐
69mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 72 calories in 1 piece (medium) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Soft-boiled eggs for dipping are cooked in their shells until the whites set while the yolks stay runny. The soft yolk is the point: toast or bread can be dipped straight into it. This familiar preparation appears in many food cultures, rather than belonging to one single cuisine.
They’re often served at breakfast; in the UK, toast cut into strips is a classic accompaniment, while elsewhere bread, seasoning or fresh vegetables work just as well. The eggs provide high-quality protein and are naturally very low in carbohydrate. For a lighter, more balanced plate, pair them with tomatoes or leafy greens, and use wholegrain toast if you like.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
SATURATED
1.55g
MONOUNSATURATED
1.85g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.