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Soft-cooked eggs Calories
Soft-cooked eggs with a runny yolk; a source of protein and choline.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Soft-cooked eggs (50 g) has 78 calories. That works out to 155 calories per 100 g. It contains 0.6 g of carbs, 6.3 g of protein, 5.3 g of fat and 0 g of fiber. Its 10.4 µg of Biotin covers 35% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Soft-cooked eggs Nutrition Facts
Selected: 1 piece (medium) · 50 g
78
KCAL / 50G
Carbs
0.6g
· 0% DV
Protein
6.3g
· 13% DV
Fat
5.3g
· 7% 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 3% · Protein 33% · Fat 64%
Soft-cooked eggs nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.64 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 0.6 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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How Many Calories in 1 Medium Soft-cooked eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 78 kcal |
| 1 ounce (medium) | 28.4 g | 44 kcal |
| 1 piece (small) | 38 g | 59 kcal |
| 1 piece (large) | 63 g | 98 kcal |
| 100 g | 100 g | 155 kcal |
| 2 piece (medium) | 100 g | 155 kcal |
| 1 serving (medium) | 100 g | 155 kcal |
| 2 piece (large) | 126 g | 195 kcal |
| 1 cup (whole) | 243 g | 377 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Soft-cooked eggs
How long do you cook soft-cooked eggs?
Cook soft-cooked eggs for about 6–7 minutes in gently boiling water for a set white and runny yolk. Start timing once the eggs enter the water; very large or refrigerator-cold eggs may need slightly longer.
How do you make soft-cooked eggs?
Lower the eggs gently into boiling water and cook for about 6–7 minutes. Transfer them to cold water to stop the cooking, then peel and serve, or crack the top and eat them from the shell.
How do you peel soft-cooked eggs without tearing them?
Cool soft-cooked eggs briefly in cold water, then tap the shell all over and peel from the wider end. Slipping a spoon between the shell and egg can help; very fresh eggs often cling more tightly to their shells.
How can you tell when soft-cooked eggs are done?
A properly cooked soft-cooked egg has a firm white and a runny yolk. Crack one open to check the texture; if the white is still loose, return the others to the hot water for another minute before checking again.
How long do soft-cooked eggs last in the fridge?
Keep soft-cooked eggs in their shells in a covered container in the refrigerator and eat them within two days. Do not leave cooked eggs at room temperature for more than two hours, and refrigerate them promptly after cooling.
Can you reheat soft-cooked eggs?
Yes. Warm soft-cooked eggs in their shells in hot, not boiling, water for a few minutes. Avoid microwaving eggs in their shells because pressure can build up and make them burst; reheating may also firm up the yolk.
Can you freeze soft-cooked eggs?
No, soft-cooked eggs do not freeze well. Freezing and thawing can make the white rubbery and watery, while the runny yolk loses its smooth texture. Cook only as many as you plan to eat fresh.
Are soft-cooked eggs safe to eat during pregnancy?
Runny yolks may carry harmful bacteria if the eggs are contaminated, so fully cooked eggs are the safer choice during pregnancy. If you want soft-cooked eggs, use pasteurized eggs and ask your healthcare professional for advice specific to you.
What is the difference between soft-cooked and hard-boiled eggs?
Soft-cooked eggs have a runny or partly set yolk and are boiled for less time. Hard-boiled eggs are cooked until both the white and yolk are firm, making them easier to peel, pack, and use in salads.
What do you eat with soft-cooked eggs?
Soft-cooked eggs pair well with toast or soldiers—strips of bread for dipping into the runny yolk. You can also serve them over greens or with roasted vegetables; add them just before serving so the yolk stays warm and fluid.
Soft-cooked eggs Vitamins & Minerals
Vitamins
Biotin
10.35µg · 35% DV
B12
0.55µg · 23% DV
B2
0.26mg · 20% DV
B5
0.7mg · 14% DV
Minerals
Selenium
15µg · 27% DV
Iodine
24µg · 16% DV
Phosphorus
86mg · 12% DV
Zinc
0.53mg · 5% DV
Sodium
62mg · 3% DV
Potassium ⭐
63mg · 2% DV
Soft-cooked eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soft-cooked eggs
To burn the 78 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.
What is Soft-cooked eggs?
Soft-cooked eggs are eggs boiled in their shells until the whites are set while the yolks remain soft and runny. They are a simple preparation rather than a separate regional dish, and are enjoyed in many food traditions.
They are often served for breakfast with toast, which can be dipped into the yolk, or alongside vegetables and a salad. Their mild flavour and tender white make them easy to pair with a range of savoury foods. They provide protein and choline, so they can make a satisfying addition to a simple meal. For a lighter plate, pair one with fresh vegetables instead of richer sides.
How Nutritious Is Soft-cooked eggs?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Soft-cooked eggs 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 eggs Contain Allergens?
Contains these allergens:
Which Diets Is Soft-cooked eggs 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 eggs Fat Profile
SATURATED
1.64g
MONOUNSATURATED
2g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.