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 | 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 eggs
Poached eggs are a staple in various cuisines worldwide, often associated with European, American, and Australian breakfasts. Prepared by cooking eggs in simmering water without the shell, poached eggs have a delicate texture that pairs well with toast, salads, or grain bowls. Nutritionally, poached eggs are rich in high-quality protein, providing about 6 grams per large egg. They also contain essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and choline, while being naturally low in carbohydrates and sugars. Due to their cooking method, poached eggs are free from added fats, making them a healthier option compared to fried preparations.
Health Benefits
- Rich source of high-quality protein (6 g per large egg), supporting muscle repair and maintenance.
- High in choline (147 mg per large egg), essential for brain and nervous system health.
- Contains vitamin D (1 mcg per large egg), supporting bone health and immune function.
Dietary Considerations
Selection and Storage
Use fresh eggs for poaching for optimal texture. Store raw eggs in their shell in the refrigerator at 4°C (40°F) and consume cooked eggs within two days for best quality.
Common Questions About Poached eggs Nutrition
Are poached eggs high in protein?
Yes, poached eggs are an excellent source of protein. A single large poached egg contains about 6 grams of high-quality protein, which is essential for muscle repair, immune function, and hormone production.
Can I eat poached eggs on a keto or low-carb diet?
Yes, poached eggs are perfect for both keto and low-carb diets. Each egg contains less than 1 gram of carbohydrates, making them an ideal protein-rich option for these dietary plans.
What are the health benefits of eating poached eggs?
Poached eggs are a nutrient-dense food, rich in protein, vitamins like B12 and D, and minerals such as selenium and phosphorus. Since they are cooked without added fats, they are a heart-healthy choice when consumed in moderation, but individuals with cholesterol concerns should limit portion sizes due to the high cholesterol content (186 mg per large egg).
How many poached eggs should I eat in one serving?
A single serving typically consists of 1-2 poached eggs, depending on your nutritional needs. This portion provides 6-12 grams of protein and about 70-140 calories, making it a balanced choice for a meal or snack.
How do poached eggs compare to boiled or fried eggs?
Poached eggs are lower in calories compared to fried eggs since no oil or butter is used in preparation. They maintain the same nutritional profile as boiled eggs, but their soft texture and runny yolk make them ideal for dishes like Eggs Benedict or on avocado toast.
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.
- Nutrients and bioactive compounds in eggsNational Institutes of Health (NIH) - National Library of MedicinePeer-reviewed article discussing the nutrient profile of eggs, emphasizing their health benefits and bioactive properties.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services (HHS)Outlines recommendations for including nutrient-dense foods like eggs as part of a healthy dietary pattern.
- Eggs: Nutrition and Health ImplicationsHarvard T.H. Chan School of Public HealthExplores the health implications of eggs, their nutrient density, and their role in a balanced diet.
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.
