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Soft or Medium Boiled Egg Calories
Protein source, B12 vitamin, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Soft or Medium Boiled Egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.6g
· 61%
Fiber
0g
Soft or Medium Boiled Egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
140mg · 20% DV
Zinc
1mg · 9% DV
Soft or Medium Boiled Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Soft or Medium Boiled 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 or Medium Boiled Egg Contain Allergens?
Contains these allergens:
Which Diets Is Soft or Medium Boiled 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 or Medium Boiled Egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Soft or Medium Boiled Egg
Soft or Medium Boiled Egg — Frequently Asked Questions
How long does a soft or medium boiled egg keep in the fridge?
If kept in the shell and refrigerated promptly, it generally keeps for up to about 1 week. Soft-boiled eggs are more delicate than fully hard-boiled eggs, so consistent chilling matters.
Can soft or medium boiled eggs be frozen?
Freezing is not recommended, especially in the shell. The texture usually suffers, and the yolk can become rubbery after thawing.
Is there any food safety risk with soft-boiled eggs?
Yes. Because the yolk may not be fully cooked, the risk from bacteria such as Salmonella is reduced but not eliminated.
Who should be more careful with soft or medium boiled eggs?
Pregnant people, young children, older adults, and anyone with a weakened immune system should be more cautious. For these groups, fully cooked eggs are the safer option.
How can I stop boiled eggs from cracking while cooking?
Letting eggs sit briefly at room temperature and lowering them gently into water can help. Cooling them after cooking also reduces stress on the shell and can make peeling easier.
Is a soft or medium boiled egg better before or after a workout?
It can work at either time, depending on the rest of the meal. After training, pairing it with a carbohydrate source like toast, fruit, or potatoes often makes the meal more balanced.
Is it okay to eat soft-boiled eggs at night?
For most people, yes. They provide protein and can be satisfying, but if rich foods sit heavily for you late in the evening, keep the portion modest and pair them with something light.
What should I eat with soft or medium boiled eggs to make a fuller meal?
They pair well with vegetables, whole-grain toast, potatoes, or fruit. That combination adds fibre and carbohydrates to the protein and fat already in the eggs.
Is egg white healthier than the yolk?
Not necessarily. The white provides much of the protein, while the yolk contains many of the egg’s vitamins, minerals, and fats, so eating the whole egg gives a broader nutrient mix.
Are brown eggs healthier than white eggs?
No, shell color does not reliably indicate better nutrition. The hen’s breed affects shell color more than the egg’s overall nutritional quality does.
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Nutrition data compiled from USDA FoodData Central and scientific sources.