Know what’s on your plate
Soft-boiled egg
Calories & nutrition facts
soft-boiled
Nutrition facts
Per 100 g% DV- Calories 142 kcal —
- Protein 12 g 24%
- Carbohydrate 1.1 g 0%
- Fat 9.8 g 13%
- Saturated fat 3.1 g 16%
- Fibre 0 g 0%
- Sugars 0.8 g —
- Sodium 150 mg 7%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 133 µg 15%
- Vitamin D 1.3 µg 6%
- Vitamin E 2.2 mg 14%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.41 mg 32%
- Niacin (B3) 0.06 mg 0%
- Pantothenic acid (B5) 1.3 mg 27%
- Vitamin B6 0.06 mg 4%
- Folate (B9) 57 µg 14%
- Vitamin B12 0.96 µg 40%
Minerals
- Calcium 150 mg 12%
- Iron 1.9 mg 11%
- Magnesium 11.7 mg 3%
- Phosphorus 155 mg 12%
- Potassium 164 mg 3%
- Zinc 0.93 mg 8%
- Selenium 23.8 µg 43%
- Iodine 50.4 µg 34%
Similar foods
- Whole chicken eggboiled130 kcal / 100 g
- Hard-boiled egg134 kcal / 100 g
- Eggboiled134 kcal / 100 g
- Hard-boiled whole chicken egghard-boiled156 kcal / 100 g
- Whole corn-fed chicken eggboiled148 kcal / 100 g
- Poached egg139 kcal / 100 g
- Egg yolkcooked340 kcal / 100 g
- Chicken eggcooked149 kcal / 100 g
- Boiled whole country hen eggboiled14 kcal / 100 g
- Boiled eggssalted134 kcal / 100 g
Questions about Soft-boiled egg
How long do you boil an egg for a runny yolk?
Lower a fridge-cold large egg gently into simmering water and cook for 6 minutes for a runny yolk and just-set white. Cook it for about 7 minutes for a thicker, jammy yolk, then cool briefly in cold water to stop it cooking.
Do you start a soft-boiled egg in cold water or boiling water?
Lower it into already-simmering water so you can time the cooking accurately. Use a spoon to lower it gently, which helps prevent the shell cracking against the pan.
How do you peel a soft-boiled egg without tearing it?
Cool the egg in cold water for a minute, tap the wider end on the worktop and peel from there, where the air pocket usually sits. For a very runny egg, serve it in an egg cup and spoon it out rather than trying to peel it.
How should you store a soft-boiled egg?
Cool it promptly, refrigerate it in its shell and eat it within 2 days. If it has been left at room temperature for more than 2 hours, discard it.
What do you serve with a soft-boiled egg?
Butter thin strips of toast for soldiers to dip into the yolk; asparagus spears and steamed broccoli also work well. A soft-boiled egg is a classic topping for ramen, too.
Can you use a soft-boiled egg in place of a hard-boiled egg?
Usually not in recipes where the egg needs to hold its shape, such as egg mayonnaise or a sliced sandwich. For ramen or a salad, use a hard-boiled egg if you want a firm yolk, or add the soft-boiled egg just before serving.
Is it safe to eat a soft-boiled egg with a runny yolk?
A runny yolk is not fully cooked, so choose a fully cooked egg if you need to avoid the risk from undercooked eggs. Pasteurised eggs are a useful option when you want a soft yolk.
Source: ANSES–Ciqual (France) 22014 · per 100 g · carbohydrate per EU label, fibre excluded
