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 | 194.0 mcg | 970% | |
| Calcium | 118.3 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 326.5 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 Poached egg
A poached egg is a type of cooked egg prepared by gently simmering an egg in hot water without its shell, a technique commonly found in European and American cuisines. This cooking style ensures that the egg white remains firm while the yolk stays soft and runny, creating a tender texture. Poached eggs are rich in protein, providing about 6 grams per large egg, along with essential nutrients like vitamin D, vitamin B12, selenium, and choline. They are relatively low in calories, with approximately 70 calories per egg, making them a nutritious addition to breakfast dishes such as eggs Benedict or salads. Poaching preserves the egg's nutrients, as it requires no added fats, unlike frying, making it a heart-healthy preparation method for eggs.
Health Benefits
- Rich source of high-quality protein (6 grams per egg), supporting muscle growth and repair.
- Contains choline, which supports brain health and cognitive function.
- Provides vitamin D, essential for bone health and immune system regulation.
Dietary Considerations
Selection and Storage
Store fresh eggs in the refrigerator at 40°F or below. Consume poached eggs immediately after cooking for best texture and safety.
Common Questions About Poached egg Nutrition
Is a poached egg high in protein?
Yes, a poached egg is high in protein. One large poached egg contains about 6 grams of protein, making it a great option for those looking to include quality protein in their diet.
Can I eat a poached egg on a keto or low-carb diet?
Yes, poached eggs are an excellent choice for both keto and low-carb diets. With approximately 0.6 grams of carbohydrates per large egg, they fit well into these dietary plans without compromising your carb limit.
What are the health benefits or risks of eating poached eggs?
Poached eggs are rich in high-quality protein, vitamins like B12 and D, and minerals such as selenium. They’re a healthier alternative to fried eggs as they’re cooked without added fats. However, individuals with high cholesterol may want to monitor their intake, as one egg contains about 186 mg of cholesterol.
How many poached eggs should I eat per serving?
A typical serving size for poached eggs is 1-2 eggs, which provides about 70-140 calories and 6-12 grams of protein. This portion fits well into a balanced meal when paired with vegetables, whole-grain toast, or a healthy fat source like avocado.
How does a poached egg compare to a boiled or fried egg?
A poached egg is similar in nutrition to a boiled egg, as both are cooked without added fats, keeping calories low. Compared to fried eggs, which often use oil or butter, poached eggs are a healthier choice. They are also softer in texture, which some people find preferable.
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.
- Vitamin B12 Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains the importance of vitamin B12, a key nutrient in eggs, and its health benefits.
- Protein in the dietHarvard T.H. Chan School of Public HealthHighlights the role of high-quality protein from sources like eggs in supporting overall health.
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.
