1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
321.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.7 g | 29% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 880.1 mg | 293% | |
| Sodium | 293.4 mg | 12% | |
| Total Carbohydrates | 2.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.8 g | ||
| protein | 26.0 g | 52% | |
| Vitamin D | 208.2 mcg | 1041% | |
| Calcium | 118.3 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 283.9 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 soft boiled
Soft-boiled eggs are a classic preparation where eggs are cooked gently in boiling water, leaving the whites set and the yolks slightly runny. Originating from European cuisines, they have become a global breakfast staple due to their simplicity and versatility. Eggs are rich in essential nutrients, including high-quality protein, vitamin B12, selenium, and choline. Soft-boiled eggs retain most of their nutritional benefits as they are minimally processed and cooked at lower heat, preserving their nutrient density. Each soft-boiled egg typically provides 6 grams of protein and essential amino acids, making them an excellent option for muscle repair and maintenance. Their nutrient profile also supports brain health and energy production while containing naturally occurring fats within moderate daily recommendations for many diets.
Health Benefits
- Supports muscle maintenance and repair due to high-quality protein (6 grams per egg).
- Promotes brain health and cognitive function through choline content (147 mg per large egg).
- Strengthens immune health with selenium (22% of the daily value per large egg).
Dietary Considerations
Selection and Storage
Store raw eggs in the refrigerator at 4°C (40°F) and consume boiled eggs within 2 days if kept refrigerated. Do not leave cooked eggs out for more than 2 hours.
Common Questions About Egg soft boiled Nutrition
Is a soft-boiled egg high in protein?
Yes, a soft-boiled egg is a good source of protein, providing around 6 grams per large egg. Protein is essential for muscle growth, repair, and overall health.
Can I eat a soft-boiled egg on a keto diet?
Absolutely! Soft-boiled eggs are keto-friendly as they are low in carbs (less than 1 gram per egg) and high in healthy fats and protein, making them a great option for maintaining ketosis.
What are the health benefits of eating soft-boiled eggs?
Soft-boiled eggs are a rich source of nutrients like vitamins A, D, B12, and choline, which support brain function, immunity, and bone health. They are also lower in cholesterol oxidation compared to fried eggs, making them a healthier choice.
What is the recommended portion size for soft-boiled eggs?
For most individuals, consuming 1 to 3 soft-boiled eggs per day is considered a healthy portion size, as part of a balanced diet. This provides sufficient protein and offers key nutrients without excessive calorie intake.
How do soft-boiled eggs compare to hard-boiled eggs?
Soft-boiled eggs have a slightly runnier yolk than hard-boiled eggs, preserving more of the delicate flavor and nutrients like choline. Both are nutritionally similar, but soft-boiled eggs retain more moisture and may offer a creamier texture, making them appealing in certain dishes.
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.
