Know what’s on your plate
Poached egg
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 139 kcal —
- Protein 13 g 25%
- Carbohydrate 0.9 g 0%
- Fat 9.5 g 12%
- Saturated fat 3 g 15%
- Fibre 0 g 0%
- Sugars 0.4 g —
- Sodium 79.3 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 159 µg 18%
- Vitamin C 0 mg 0%
- Vitamin D 2 µg 10%
- Vitamin K 0.3 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.39 mg 30%
- Niacin (B3) 0.06 mg 0%
- Pantothenic acid (B5) 1.5 mg 31%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 35 µg 9%
- Vitamin B12 0.71 µg 30%
Minerals
- Calcium 68.2 mg 5%
- Iron 1.8 mg 10%
- Magnesium 10.8 mg 3%
- Phosphorus 197 mg 16%
- Potassium 138 mg 3%
- Zinc 1.1 mg 10%
- Copper 0.07 mg 8%
- Manganese 0.03 mg 1%
- Selenium 7.7 µg 14%
- Iodine 52 µg 35%
Similar foods
- Poached whole chicken eggpoached, no added fat133 kcal / 100 g
- Poached whole eggchicken, cooked145 kcal / 100 g
- Chicken eggpoached150 kcal / 100 g
- Whole eggpoached, cooked143 kcal / 100 g
- Soft-boiled eggsoft-boiled142 kcal / 100 g
- Whole chicken eggpoached136 kcal / 100 g
- Eggwithout shell134 kcal / 100 g
- Fried eggwithout added fat157 kcal / 100 g
Questions about Poached egg
How do you poach an egg so the white stays together?
Use a very fresh egg and crack it into a small cup first. Slide it into barely simmering water, with no need to swirl the pan; cook for about 3–4 minutes, then lift it out with a slotted spoon.
How long should you poach an egg for a runny yolk?
Poach it for about 3 minutes for a runny yolk and set white, or closer to 4 minutes for a firmer white and still-soft yolk. Keep the water at a gentle simmer rather than a rolling boil.
Do you need vinegar to poach an egg?
No: fresh eggs usually hold together without it. A small splash of vinegar can help older eggs set neatly, but too much may leave a tang on the white.
Can you poach eggs ahead of time and reheat them?
Yes. Chill freshly poached eggs in cold water, then refrigerate in a covered container and use within 2 days. Reheat for about 30–60 seconds in hot, not boiling, water.
What do you serve with a poached egg?
It is a classic topping for avocado toast, toasted muffins with hollandaise in eggs Benedict, or asparagus. The runny yolk also makes a quick sauce for greens, beans or a bowl of savoury grains.
Can you make a poached egg in the microwave?
Yes, but pierce the yolk first to reduce the risk of it bursting. Put the egg in a microwave-safe cup of water, cover loosely and heat in short bursts until the white is set; times vary with the microwave, so stay nearby.
Is a poached egg more nutritious than a fried egg?
Poaching uses no added cooking fat, while frying can add some depending on the pan and oil. Their nutrition is otherwise similar: a poached egg has 13 g of protein per 100 g, compared with 14.6 g in a fried egg.
Is a poached egg a source of iodine?
Yes. A 100 g portion provides 52 µg of iodine, making it a source of this mineral.
Source: ANSES–Ciqual (France) 22011 · per 100 g · carbohydrate per EU label, fibre excluded
