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 |
323.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.9 g | 29% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 295.2 mg | 12% | |
| Total Carbohydrates | 2.9 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.9 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 209.5 mcg | 1047% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 285.7 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 Soft boil egg
A soft-boiled egg is an egg cooked in its shell until the egg white is just set and the yolk remains runny, typically achieved by boiling for 4–6 minutes. This preparation method is popular worldwide, particularly in European, Asian, and Middle Eastern cuisines, often served as a breakfast dish or snack. Nutritionally, one large soft-boiled egg (approximately 50 grams) contains around 68 calories, 6 grams of high-quality protein, and 5 grams of fat, along with essential vitamins such as B12 and D, minerals like selenium and phosphorus, and antioxidants such as lutein and zeaxanthin. Soft-boiled eggs are particularly notable for their bioavailable proteins and nutrient-rich yolks that make them a valuable addition to a balanced diet.
Health Benefits
- Supports muscle repair and growth due to high-quality protein (6g per large egg).
- Boosts immune health with vitamin B12 (approximately 0.6 mcg per egg, 25% of the Daily Value).
- Promotes eye health with lutein and zeaxanthin, which are linked to a reduced risk of macular degeneration.
- Strengthens bones and teeth with vitamin D, supplying about 10% of the Daily Value per large egg.
- Aids in antioxidant protection through selenium, contributing to DNA synthesis and thyroid health (15 mcg per egg, 27% of the Daily Value).
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at temperatures below 40°F (4°C) and consume soft-boiled eggs immediately after cooking to ensure food safety.
Common Questions About Soft boil egg Nutrition
Is a soft-boiled egg high in protein?
Yes, a soft-boiled egg is high in protein. One large soft-boiled egg contains approximately 6 grams of protein, making it an excellent choice for supporting muscle repair and growth.
Can I eat a soft-boiled egg on a keto diet?
Yes, a soft-boiled egg is keto-friendly. It is low in carbohydrates (less than 1 gram per egg), high in healthy fats, and provides essential nutrients, making it suitable for those following a ketogenic diet.
What are the health benefits and concerns of eating soft-boiled eggs?
Soft-boiled eggs are a rich source of protein, vitamin B12, selenium, and choline, which are great for energy production, brain health, and metabolism. However, they do contain cholesterol (around 186 mg per large egg), so those with cholesterol sensitivity should consume them in moderation.
How many soft-boiled eggs should I eat in a day?
For most people, 1-2 soft-boiled eggs per day can be a healthy addition to a balanced diet, providing essential nutrients like protein and vitamins. Consult your doctor if you have dietary restrictions or need to monitor cholesterol intake.
How does a soft-boiled egg compare to a hard-boiled egg nutritionally?
Nutritionally, soft-boiled and hard-boiled eggs are very similar, containing about 70 calories, 6 grams of protein, and 5 grams of fat per large egg. The main difference is in texture and cooking time, with soft-boiled eggs having a runnier yolk, which may preserve more heat-sensitive nutrients like vitamin B12.
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.
