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 boiled egg
A soft-boiled egg is a preparation method where an egg is boiled just long enough for the white to set while the yolk remains runny. This technique is popular in many cuisines, such as English breakfasts, Japanese ramen, and Southeast Asian kaya toast dishes. Eggs are nutrient-dense, offering high-quality protein (about 6 grams per large egg) and essential vitamins like B12, riboflavin, and fat-soluble vitamins A, D, E, and K. They also provide phosphorus, selenium, and healthy fats. At approximately 68 calories per large egg, they are a low-calorie, satisfying food that fits a variety of dietary preferences.
Health Benefits
- Provides high-quality protein essential for muscle repair and maintenance, delivering 6 grams per large egg.
- Rich in choline, which supports brain function and fetal development, with around 147 mg per egg.
- Contains vitamin D, aiding bone health and immune function, with around 1 mcg per egg.
- Source of selenium, an antioxidant that supports thyroid health and immune defense.
- Provides vitamin B12, which is crucial for red blood cell production and nervous system health.
Dietary Considerations
Selection and Storage
Store eggs in their shells in the refrigerator at 4°C (39°F) or below. Once boiled, refrigerate immediately and consume within two days for best quality.
Common Questions About Soft boiled egg Nutrition
Is a soft boiled egg high in protein?
Yes, a soft boiled egg is an excellent source of protein. One large egg contains about 6 grams of high-quality protein, which is essential for muscle repair, immune function, and overall health.
Can I eat soft boiled eggs on a keto diet?
Yes, soft boiled eggs are ideal for a keto diet. They are low in carbohydrates (less than 1 gram per egg) and rich in healthy fats and protein, which fit perfectly within the macronutrient requirements of keto.
What are the health benefits and concerns of eating soft boiled eggs?
Soft boiled eggs are packed with nutrients like vitamins A, D, B12, and choline, which support brain health, vision, and immunity. However, they contain cholesterol (about 186 mg per large egg), which some individuals may want to monitor, although current research suggests dietary cholesterol has minimal impact on most people's blood cholesterol levels.
How many soft boiled eggs should I eat in one serving?
A serving size commonly ranges from 1 to 3 soft boiled eggs, depending on your dietary needs and calorie goals. Each egg provides approximately 68 calories, so eating multiple eggs can fit within a balanced diet if accounted for.
How does a soft boiled egg compare to a hard boiled egg in nutrition?
Soft boiled eggs and hard boiled eggs have nearly identical nutritional profiles, providing the same amount of protein, calories, and vitamins. However, a soft boiled egg may retain slightly more heat-sensitive nutrients like B vitamins due to shorter cooking times.
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.
- Eggs: Nutrient-rich and versatileNational Institutes of Health (NIH) Office of Dietary SupplementsOverview of eggs' nutrient content, including vitamins like B12 and choline essential for health.
- Dietary Guidelines for Americans, 2020-2025: Nutrient-Dense FoodsU.S. Department of Health and Human ServicesEggs highlighted as part of the protein foods group in the context of a balanced diet.
- Nutritional benefits of eggs in human healthAmerican Journal of Clinical NutritionPeer-reviewed article analyzing eggs' impact on health, focusing on high-quality protein and bioavailable nutrients.
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.
