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Soft-boiled egg Calories
High-quality protein, vitamin B12, vitamin D, choline source
CALORIES
GI
POTASSIUM
FIBER
Soft-boiled egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 35%
Fat
10.1g
· 62%
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
24µg · 16% DV
Iron
2mg · 11% 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
✓ 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
4.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Soft-boiled egg
Soft-boiled egg — Frequently Asked Questions
Is a soft-boiled egg safe to eat?
A soft-boiled egg can carry more food-safety risk than a fully cooked egg, especially for pregnant people, young children, older adults, and anyone with a weakened immune system. Using fresh, refrigerated, uncracked eggs lowers the risk but does not remove it completely.
Is there a big nutrition difference between soft-boiled and hard-boiled eggs?
The main differences are texture and taste rather than major changes in macros. Longer cooking can slightly reduce some heat-sensitive vitamins and may create the gray-green ring around the yolk.
How long does a soft-boiled egg keep in the fridge?
Soft-boiled eggs are best eaten soon after cooking because the runny center makes them less stable than fully hard-boiled eggs. Cool them promptly and keep them refrigerated if you are not eating them right away.
Can you freeze soft-boiled eggs?
Freezing is usually not recommended. The egg white often turns rubbery and watery after thawing, so texture suffers even if the egg is still usable in some dishes.
Are soft-boiled eggs better before or after a workout?
They can work at either time depending on the rest of the meal. Before training, they fit better in a light meal; after training, pairing them with a carbohydrate source can make recovery eating more balanced.
What foods pair well with soft-boiled eggs?
They go well with whole-grain toast, rice, potatoes, avocado, sautéed greens, and tomato-based dishes. Pairing them with fiber-rich or carbohydrate-rich foods usually makes the meal more filling and practical.
How do you get a jammy yolk without overcooking it?
Use a consistent water temperature and watch the timing closely. Moving the eggs into cold water right after cooking helps stop carryover heat from firming the yolk too much.
Can soft-boiled eggs upset your stomach?
Some people tolerate them well, while others find the softer texture harder to handle. If you are sensitive to eggs or to lightly cooked foods, your own tolerance matters more than a general rule.
Is it okay to eat soft-boiled eggs every day?
For many people, yes, as part of a varied diet. It is still better to rotate protein sources and include vegetables, whole grains, or fruit rather than building the same minimal meal every day.
Are soft-boiled eggs basically the same as raw eggs?
No. A soft-boiled egg has been heated, which reduces risk compared with a raw egg, but a runny yolk may still carry more risk than a fully cooked one.
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Nutrition data compiled from USDA FoodData Central and scientific sources.