Food guide

Poached Egg

Poached Egg is a commonly used food in everyday diets worldwide.

Protein-Rich

Nutrition per 100 g

Standardised to 100 g of poached egg for fair comparison. Typical serving: 100 g — 143 kcal per 100 g serving.

Nutrition information for Poached Egg
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	143 kcal	143 kcal	100 kcal
Protein	12.5 g	12.5 g	8.7 g
Carbohydrate	0.7 g	0.7 g	0.5 g
Fat	9.5 g	9.5 g	6.6 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of poached egg, with a typical serving and FDA Daily Value for adults.

Micronutrients for Poached Egg
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	160 µg	160 µg	18%
Vitamin C	0 mg	0 mg	0%
Vitamin D	2.1 µg	2.1 µg	11%
Vitamin E	1 mg	1 mg	7%
Vitamin K	0.3 µg	0.3 µg	<1%
Thiamin	0.032 mg	0.032 mg	3%
Riboflavin	0.39 mg	0.39 mg	30%
Niacin	0.063 mg	0.063 mg	<1%
Vitamin B6	0.14 mg	0.14 mg	8%
Folate	35 µg	35 µg	9%
Vitamin B12	0.71 µg	0.71 µg	30%
Pantothenic acid	1.5 mg	1.5 mg	30%
Choline	234 mg	234 mg	43%
Minerals
Calcium	56 mg	56 mg	4%
Iron	1.8 mg	1.8 mg	10%
Magnesium	12 mg	12 mg	3%
Phosphorus	197 mg	197 mg	16%
Potassium	138 mg	138 mg	3%
Sodium	297 mg	297 mg	13%
Zinc	1.3 mg	1.3 mg	12%
Selenium	30.6 µg	30.6 µg	56%
Copper	0.072 mg	0.072 mg	8%
Manganese	0.028 mg	0.028 mg	1%

Source: USDA FoodData Central — Egg, whole, cooked, poached

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat poached egg?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Poached Egg is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.