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Soft-boiled egg Calories
High-quality protein, vitamin B12, vitamin D, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Soft-boiled egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.6g
· 61%
Fiber
0g
Soft-boiled 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
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
29µg · 19% DV
Zinc
1mg · 9% DV
Soft-boiled egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Soft-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-boiled egg Contain Allergens?
Contains these allergens:
Which Diets Is Soft-boiled egg Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
2g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Soft-boiled egg
Soft-boiled egg — Frequently Asked Questions
How do you make a soft-boiled egg?
Lower the egg carefully into boiling water and cook it for about 6 minutes for a set white and runny yolk. Timing can vary slightly with egg size and whether the egg is fridge-cold.
How can you peel a soft-boiled egg more easily?
Move the egg to cold or ice water straight after cooking to stop it from cooking further and help loosen the shell. Starting at the wider end and peeling under water can also help.
How long does a soft-boiled egg keep?
Soft-boiled eggs are best eaten freshly cooked. If you refrigerate a cooled, unpeeled egg in a covered container, eat it within 1–2 days where possible.
Can a soft-boiled egg be reheated?
Reheating will usually firm up the yolk, so it will no longer have the same texture. To warm it gently, leave the egg in its shell in warm water briefly rather than microwaving it.
Is a soft-boiled egg the same as a poached egg?
No. A soft-boiled egg is cooked in its shell, while a poached egg is cracked directly into simmering water. Both can have a runny yolk, but their texture and preparation differ.
What goes well with a soft-boiled egg?
It pairs well with whole-grain toast, vegetables, avocado, yogurt, or a salad dressed with olive oil. Tomatoes, peppers, and leafy greens add freshness and variety to the meal.
Is a soft-boiled egg better before or after a workout?
It can be a useful protein food after training, especially alongside a carbohydrate-containing food as part of a recovery meal. Very close to exercise, its fat content may feel heavy for some people, so allow time to digest.
Is the yolk in a soft-boiled egg considered undercooked?
Yes, because the yolk has not been fully cooked through. 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 to reduce foodborne illness risk.
Does a green ring around an egg yolk mean the egg has gone bad?
No. A greenish-grey ring can form when an egg is overcooked or held hot for too long, due to a natural reaction between sulfur and iron. It is not, by itself, a sign of spoilage.
Does eating soft-boiled eggs raise cholesterol in everyone?
Eggs contain cholesterol, but blood cholesterol is influenced by the overall diet and individual health factors, not by one food alone. People with high LDL cholesterol, diabetes, or cardiovascular disease should discuss their usual egg intake with a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.