1 piece (medium) of Egg, soft-boiled (50 g) has 74 calories. That works out to 147 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 µg of Biotin covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Egg, soft-boiled Nutrition Facts

Selected: 100 g

147

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

12.6g

· 25% DV

Fat

10.6g

· 14% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 34% · Fat 63%

Egg, soft-boiled Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.5mg · 38% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Iodine

47µg · 31% DV

Phosphorus

170mg · 24% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg, soft-boiled?

Nutrient density

Very high

80/ 100

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

44/ 100

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.

Egg, soft-boiled Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg, soft-boiled

To burn the 147 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg, soft-boiled 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 Egg, soft-boiled Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg, soft-boiled 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

Egg, soft-boiled Fat Profile

SATURATED

3.1g

MONOUNSATURATED

4.1g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 18.6:1

Above the ideal 4:1 (18.6:1).

Compare Egg, soft-boiled

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Egg, soft-boiled vs Egg4 kcal more per 100 g

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Egg, soft-boiled vs Chicken Soup102 kcal more per 100 g

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Egg, soft-boiled vs Protein Powder233 kcal fewer per 100 g

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Egg, soft-boiled vs Fried Eggs (Butter)43 kcal fewer per 100 g

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Foods Similar to Egg, soft-boiled

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

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Ali Nazik

145 kcal

Frequently Asked Questions About Egg, soft-boiled

How many calories and how much protein are in soft-boiled egg?

Per 100 grams, soft-boiled egg provides 147 calories and 12.6 grams of protein. It also contains 10.6 grams of fat and 1.1 grams of carbohydrates.

Is soft-boiled egg suitable for keto or low-carb diets?

Yes. It has only 1.1 grams of carbs per 100 grams and a glycemic index of 0, which makes it compatible with keto and other low-carb eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026