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Egg (soft-cooked) Calories
High-quality protein, vitamin B12, healthy fats, choline
CALORIES
GI
POTASSIUM
FIBER
Egg (soft-cooked) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.6g
· 61%
Fiber
0g
Egg (soft-cooked) 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
172mg · 25% DV
Zinc
1mg · 9% DV
Egg (soft-cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (soft-cooked) 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-cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (soft-cooked) 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-cooked) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Egg (soft-cooked)
Egg (soft-cooked) — Frequently Asked Questions
How many calories are in soft-cooked egg?
Soft-cooked egg contains 143 calories per 100 g. The same serving provides 13 g of protein, 9.6 g of fat, and 1.1 g of carbohydrates.
Is soft-cooked egg suitable for a keto diet?
Yes, soft-cooked egg is compatible with a keto diet. It has 1.1 g of carbohydrates per 100 g and a glycemic index of 0, but it contains egg, a common allergen.
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Nutrition data compiled from USDA FoodData Central and scientific sources.