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Soft-boiled egg Calories
High-quality protein, vitamin B12, soft texture
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Soft-boiled egg (50 g) has 74 calories. That works out to 147 calories per 100 g. It contains 0.6 g of carbs, 6.5 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.
Soft-boiled egg Nutrition Facts
Selected: 1 piece (medium) · 50 g
74
KCAL / 50G
Carbs
0.6g
· 0% DV
Protein
6.5g
· 13% DV
Fat
5.3g
· 7% DV
Fiber
0g
· 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%
Soft-boiled egg nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.5 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Soft-boiled egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 74 kcal |
| 1 piece (extra small) | 30 g | 44 kcal |
| 1 piece (small) | 40 g | 59 kcal |
| 1 piece (large) | 60 g | 88 kcal |
| 1 piece (extra large) | 70 g | 103 kcal |
| 100 g | 100 g | 147 kcal |
| 2 piece (medium) | 100 g | 147 kcal |
| 1 serving (medium) | 100 g | 147 kcal |
| 3 piece (medium) | 150 g | 221 kcal |
Calculated from 147 calories per 100 g.
Frequently Asked Questions About Soft-boiled egg
How long do you cook a soft-boiled egg?
Cook a soft-boiled egg for about 6 minutes in gently boiling water for a runny yolk and mostly set white. Add a little time for a firmer yolk, then cool the egg promptly in cold water to stop it cooking further.
How do you make a soft-boiled egg?
To make a soft-boiled egg, lower a cold egg carefully into gently boiling water, cook it to your preferred yolk texture, and cool it briefly in cold water. Serve it in an egg cup with the top of the shell removed.
Is a soft-boiled egg safe to eat with a runny yolk?
A soft-boiled egg with a runny yolk carries a small risk of foodborne illness because the egg is not fully cooked. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose eggs cooked until both white and yolk are firm.
How do you peel a soft-boiled egg without tearing it?
Cool a soft-boiled egg in cold water before peeling it, then gently crack the shell around the wider end. Peeling it under a thin stream of water can help separate the membrane, though very fresh eggs are often harder to peel cleanly.
How long does a soft-boiled egg last in the fridge?
Keep a soft-boiled egg in its shell in the refrigerator and eat it within 2 days. Refrigerate it promptly after cooling, and discard it if it has been left out for too long or develops an unusual smell.
Can you reheat a soft-boiled egg?
Yes, you can reheat a refrigerated soft-boiled egg briefly in hot, not boiling, water. Reheating may firm up the yolk, so warm it just before serving and eat it promptly rather than reheating it repeatedly.
Can you freeze a soft-boiled egg?
Freezing a soft-boiled egg is not recommended because the cooked white becomes rubbery and watery after thawing. Make only as many as you plan to eat, or refrigerate leftover eggs in their shells and use them within a couple of days.
What is the difference between a soft-boiled egg and a poached egg?
A soft-boiled egg is cooked inside its shell, while a poached egg is cracked into hot water and cooked without the shell. Both can have runny yolks, but poached eggs are ready to place directly on toast or other dishes.
How do you eat a soft-boiled egg?
Eat a soft-boiled egg from an egg cup: slice or tap off the top of the shell, then scoop out the white and yolk with a small spoon. Toast soldiers—strips of toast—are a classic dipper for the runny yolk.
Can babies eat soft-boiled eggs?
Babies should be served eggs cooked until both the white and yolk are firm, rather than soft-boiled eggs with runny parts. Fully cooked egg can be mashed or cut into an age-appropriate texture; follow your child’s feeding guidance if allergy concerns apply.
Soft-boiled egg Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.55µg · 23% DV
B2
0.25mg · 19% DV
B5
0.7mg · 14% DV
Minerals
Selenium
15µg · 27% DV
Iodine
24µg · 16% DV
Phosphorus
85mg · 12% DV
Zinc
0.55mg · 5% DV
Sodium
70mg · 3% DV
Potassium ⭐
63mg · 2% DV
Soft-boiled egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soft-boiled egg
To burn the 74 calories in 1 piece (medium) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Soft-boiled egg?
A soft-boiled egg is cooked in its shell until the white is set while the yolk remains soft, often runny. It is a familiar breakfast choice in many places, served in an egg cup or peeled and eaten with toast for dipping. A little salt and pepper is often all it needs, though it also works alongside a simple breakfast plate.
It provides high-quality protein and vitamin B12, with very little carbohydrate. The cooking time determines how soft the yolk stays, so adjust it to your preference. For a balanced, lighter meal, pair it with whole-grain toast and fresh vegetables rather than adding butter.
How Nutritious Is Soft-boiled egg?
Nutrient density
High
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
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.
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
1.65g
MONOUNSATURATED
2.05g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.