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Soft-cooked egg with olive oil Calories
High-quality protein, choline, and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Soft-cooked egg with olive oil Nutrition Facts
Selected: 100 g
196
KCAL / 100G
Carbs
1.1g
· 2%
Protein
12.9g
· 27%
Fat
15.2g
· 71%
Fiber
0g
Soft-cooked egg with olive oil Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.15µg · 48% DV
B2
0.45mg · 35% DV
B5
1.45mg · 29% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Soft-cooked egg with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Soft-cooked egg with olive 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 Soft-cooked egg with olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Soft-cooked egg with olive oil 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-cooked egg with olive oil Fat Profile
SATURATED
3.5g
MONOUNSATURATED
7.2g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
Foods Similar to Soft-cooked egg with olive oil
Soft-cooked egg with olive oil — Frequently Asked Questions
Is a soft-cooked egg safe to eat?
If the egg has been stored properly and the shell is intact, the risk is lower, but soft-cooked eggs still carry more food-safety risk than fully cooked eggs. Pregnant people, older adults, young children, and anyone immunocompromised should choose fully cooked eggs.
Is soft-cooked egg with olive oil better for breakfast or after training?
It can work at either time; at breakfast it can help with satiety, and after training its protein supports recovery. Pairing it with a carbohydrate source like bread, potatoes, or fruit may make the meal more balanced for some people.
How do I cook it so the white sets but the yolk stays runny?
Cook the egg in gently simmering rather than aggressively boiling water for better control. A brief cold-water stop after cooking helps prevent carryover cooking and keeps the texture softer.
Does cooking egg with olive oil damage its nutrition?
Short cooking at a moderate temperature does not make the egg protein unusable. Very high heat is more likely to toughen the egg and dull the flavor of the olive oil.
What should I eat with soft-cooked egg with olive oil to make it more balanced?
Vegetables, whole-grain bread, or yogurt can round out the meal well. Fiber-rich sides are especially useful because egg itself contains no fiber.
Is soft-cooked egg automatically bad because of cholesterol?
No, that idea is too simplistic. For most people, overall eating pattern matters more than one food, but anyone with a specific lipid disorder should follow advice from their clinician or dietitian.
How long does it keep in the fridge, and can I make it ahead?
Boiled eggs in the shell can be refrigerated for a short time, but soft-cooked eggs are best eaten fresh. Once peeled, they are better consumed promptly for both quality and safety.
Can I freeze soft-cooked eggs?
Usually not recommended. Freezing and thawing can ruin the texture, especially when the yolk is meant to stay soft or runny.
Is soft-cooked egg with olive oil a better choice than egg cooked with butter?
That depends on taste and the overall style of eating you prefer. Olive oil is a staple in Mediterranean-style meals and gives a lighter, fruitier flavor, while butter gives a richer taste.
Can I eat soft-cooked egg with olive oil at night?
Yes, many people can. But if you tend to feel discomfort with fatty foods late in the evening, keep the portion moderate and pair it with simple sides that sit well for you.
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Nutrition data compiled from USDA FoodData Central and scientific sources.