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Soft-boiled fried egg Calories
Rich in high-quality protein, choline, and B12
CALORIES
GI
POTASSIUM
FIBER
Soft-boiled fried egg Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 34%
Fat
10.6g
· 63%
Fiber
0g
Soft-boiled fried egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30.7µg · 56% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Soft-boiled fried egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Soft-boiled fried 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 Soft-boiled fried egg Contain Allergens?
Contains these allergens:
Which Diets Is Soft-boiled fried 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
Soft-boiled fried egg Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
Foods Similar to Soft-boiled fried egg
Soft-boiled fried egg — Frequently Asked Questions
How do you keep a fried soft-boiled egg runny in the yolk but set in the white?
Use medium-low heat and give it a little time rather than frying hard and fast. Covering the pan briefly can help the top of the white set without overcooking the yolk.
What fat works best for cooking a soft fried egg?
Butter adds more flavor, while olive oil can give a cleaner finish. The key is not overheating the fat, because very high heat can make the edges tough or bitter.
Is a soft fried egg better before or after a workout?
It can work before training as a light option, but the fat may sit heavily for some people. After training, it is often more useful as part of a meal with a carbohydrate source and vegetables.
Can you eat a soft fried egg at night?
Yes, many people tolerate it well in the evening. If you are prone to reflux or indigestion, a heavily fried egg or a rich side dish may be less comfortable late at night.
What should you pair with a soft fried egg for a more balanced meal?
Whole-grain toast, cooked potatoes, or fresh vegetables are common pairings. They make the meal more filling and add texture and variety beyond the egg itself.
Is a soft fried egg healthier than a boiled egg?
The egg is broadly similar, but frying usually adds some fat from the pan. That means the main difference is often the cooking fat and overall meal context rather than the egg alone.
Does overcooking a soft fried egg damage its nutrition?
Its protein remains, but prolonged high heat can reduce some heat-sensitive nutrients. Overcooking also changes the texture, making the yolk chalkier and the white tougher.
How long does a soft fried egg keep after cooking?
It is best eaten right away. If you must store it, cool it promptly and refrigerate, but runny-yolk eggs are less ideal for keeping because undercooked egg carries a higher food-safety risk.
Can you freeze a soft fried egg?
Usually no. Freezing and thawing tend to ruin the yolk texture and make the egg rubbery or grainy.
Who should be more careful with soft fried eggs?
Anyone with an egg allergy should avoid them. Pregnant people, young children, older adults, and immunocompromised individuals should be more cautious with runny eggs because of the risk from undercooking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.