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 | 309.5 mg | 13% | |
| 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 eggs
Soft boiled eggs are a classic dish found in global cuisines, particularly common in European and Asian households. Prepared by briefly boiling eggs until the yolks remain slightly runny and the whites just set, they are known for their simplicity and rich taste. Eggs are a nutrient-dense food, providing high-quality protein, essential fats, and a wide array of vitamins and minerals. A single large egg (50g) contains about 6g of protein, 5g of fat, and is a notable source of vitamins B12, D, A, and selenium. They also provide choline, which supports brain and liver health, making them a versatile and nutritious addition to any diet.
Health Benefits
- Rich in choline, which is essential for brain health and can help improve memory and cognitive function.
- High-quality protein content supports muscle repair and growth, with 6g of protein per large egg.
- Contains selenium, an antioxidant that protects cells from damage and supports immune function.
- Vitamin D content in eggs contributes to bone health by improving calcium absorption.
- Egg yolks are a good source of lutein and zeaxanthin, antioxidants that support eye health and may reduce the risk of macular degeneration.
Dietary Considerations
Selection and Storage
Store whole eggs in the refrigerator to maintain freshness. After cooking, soft boiled eggs are best consumed immediately but can be stored in the fridge for up to two days with the shell intact.
Common Questions About Soft boiled eggs Nutrition
Are soft boiled eggs high in protein?
Yes, soft boiled eggs are an excellent source of protein. One large egg contains about 6 grams of high-quality protein, which is essential for muscle repair and overall body functions.
Can I eat soft boiled eggs on a keto diet?
Yes, soft boiled eggs are keto-friendly. They are low in carbohydrates, containing less than 1 gram of carbs per egg, making them an ideal choice for a ketogenic or low-carb diet.
What are the health benefits of eating soft boiled eggs?
Soft boiled eggs provide essential nutrients like vitamin D for bone health, choline for brain function, and lutein and zeaxanthin for eye health. They also contain healthy fats and are relatively low in calories, making them a nutrient-dense addition to your diet.
How many soft boiled eggs should I eat in a serving?
A typical serving is 1-2 soft boiled eggs, which provides about 70-140 calories and 6-12 grams of protein. Adjust the portion size based on your dietary needs and overall meal composition.
How do soft boiled eggs compare to hard boiled eggs?
Soft boiled and hard boiled eggs have the same nutritional profile, but soft boiled eggs have a runnier yolk, which many people find more flavorful. Both are equally healthy and the choice depends largely on texture preference.
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: Health Benefits and NutritionHarvard T.H. Chan School of Public HealthDiscusses nutritional benefits and risks of consuming eggs and explains key nutrients found in eggs, including boiled preparations.
- Vitamin D Fact Sheet for Health ProfessionalsNational Institutes of Health Office of Dietary SupplementsDetails the role of vitamin D, found in eggs, as a key nutrient with health benefits.
- 2020-2025 Dietary Guidelines for Americans: EggsU.S. Department of Agriculture and Department of Health & Human ServicesMentions eggs as part of a healthy dietary pattern and their nutrient composition, applicable to soft-boiled eggs.
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.
