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Soft-boiled egg Calories
Protein source, vitamin B12, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Soft-boiled egg Nutrition Facts
Selected: 100 g
147
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 34%
Fat
10.6g
· 63%
Fiber
0g
Soft-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-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
— Not 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
1.4g
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
Why is the yolk in a soft-boiled egg sometimes still runny?
That is normal for a soft-boiled egg. The shorter cooking time keeps the yolk semi-set, while longer cooking makes it firmer.
How long does a soft-boiled egg keep in the fridge?
It is best eaten fresh. If you do store it, keep it refrigerated and note that soft-boiled eggs generally keep their quality for less time than fully hard-boiled eggs.
Can you freeze soft-boiled eggs?
It is not usually recommended. The whites can turn rubbery after thawing, and the yolk texture may also change.
Does boiling reduce the protein in an egg?
The protein content does not meaningfully drop with boiling. What changes most is texture, while some heat-sensitive vitamins may decrease with overcooking.
Is a soft-boiled egg better before or after a workout?
It is often more useful after training because it provides protein in a light, easy-to-eat form. Before training, many people tolerate it better when paired with a carbohydrate source such as toast or fruit.
What should I eat with a soft-boiled egg to make it a fuller meal?
Pairing it with vegetables, whole-grain bread, or another fiber-rich food makes the meal more balanced and filling. This helps add volume and complementary nutrients beyond protein and fat.
Is the green-gray ring around the yolk a sign the egg has gone bad?
No. It usually forms when the egg is overcooked, and while it can affect appearance and texture, it does not by itself mean spoilage.
Are brown eggs more nutritious than white eggs?
Not necessarily. Shell color mainly reflects the breed of the hen, while nutrition depends more on factors like feed, freshness, and production conditions.
Who should be cautious with soft-boiled eggs?
Anyone with an egg allergy should avoid them. Pregnant people, young children, older adults, and those with weakened immune systems may need extra caution with undercooked eggs because of food safety concerns.
Why do some boiled eggs peel badly?
Very fresh eggs are often harder to peel after boiling. Cooling them quickly and gently cracking the shell before peeling can help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.