1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.4 grams of carbohydrates.
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Nutrition Information
Calories |
322.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.7 g | 29% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 881.5 mg | 293% | |
| Sodium | 293.8 mg | 12% | |
| Total Carbohydrates | 1.9 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.9 g | ||
| protein | 26.1 g | 52% | |
| Vitamin D | 194.3 mcg | 971% | |
| Calcium | 118.5 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 284.4 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Egg poached
A poached egg is a cooking technique where an egg is cooked by simmering it in water without its shell. This method is common in European cuisines, particularly in French and British traditions, and is a popular breakfast or brunch item globally. A single large poached egg (approximately 50g) provides about 70 calories, 6 grams of high-quality protein, and 5 grams of fat, including heart-healthy unsaturated fats. It is an excellent source of key nutrients like vitamin B12, selenium, and choline while being naturally low in carbohydrates and sugars.
Health Benefits
- Rich in vitamin B12, supporting healthy red blood cell production and nerve function.
- Contains choline, essential for brain development and liver function.
- Packed with selenium, an antioxidant that supports the immune system and thyroid health.
- Provides high-quality protein for muscle repair and maintenance.
- Low in carbohydrates, making it suitable for blood sugar management.
Dietary Considerations
Selection and Storage
Store raw eggs in the refrigerator at 40°F (4°C) and use fresh eggs for best poaching results. Consume poached eggs immediately after cooking for optimal texture and safety.
Common Questions About Egg poached Nutrition
Is a poached egg high in protein?
Yes, a poached egg is an excellent source of protein. One large poached egg contains approximately 6 grams of high-quality protein, making it a great option for muscle repair and overall health.
Can I eat poached eggs on a keto diet?
Absolutely, poached eggs are keto-friendly. They are very low in carbohydrates, with less than 1 gram of carbs per egg, while being rich in healthy fats and protein, which align perfectly with keto diet requirements.
What are the health benefits or concerns of eating poached eggs?
Poached eggs provide essential nutrients like B vitamins, selenium, and choline, which support brain function and metabolism. They are low in added fats, making them a healthier preparation method. However, individuals concerned with cholesterol should moderate their intake as one egg contains about 185 mg of cholesterol.
How many poached eggs should I eat in one serving?
A serving size typically ranges from 1 to 2 poached eggs, depending on your nutritional needs and the meal context. Two eggs provide approximately 140 calories, 12 grams of protein, and essential nutrients, which can make a balanced meal when paired with vegetables or whole grains.
How do poached eggs compare to boiled or fried eggs nutritionally?
Poached eggs are similar to boiled eggs in nutritional content but unlike fried eggs, they are not cooked with added fats like oil or butter. This makes them lower in calories and added fats than fried eggs, providing a leaner preparation option while retaining all the essential nutrients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
