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Poached Egg

Poached Egg

EverydayCooked

A poached egg is an egg cooked by gently simmering in water without its shell, creating a delicate texture with a firm white and liquid yolk. This preparation method requires no added fats, making it a lean source of high-quality protein and essential nutrients like choline and vitamin D. The cooking technique often involves a splash of vinegar to maintain shape, resulting in a versatile protein option that's particularly suitable for eggs Benedict, salads, and low-calorie diets.

Macro Impact

A 1 large egg serving contains 70 calories, 6g protein, 0g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 70 calories?
Walking3.5 mph, moderate pace
16 min
YogaModerate effort, gentle pace
12 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size1 large egg (50 g)
Amount per serving
Calories70
% Daily Value*
Total Fat5g
6%
Saturated Fat1g
7%
Trans Fat0.0g
Polyunsaturated Fat0.8g
Monounsaturated Fat2g
Cholesterol208mg
69%
Sodium97mg
4%
Total Carbohydrate0.3g
0%
Dietary Fiber0g
0%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein6g
Vitamin D2mcg
8%
Calcium25mg
2%
Iron0.9mg
5%
Potassium67mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
208 / 300 g
69%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
2 g
Protein
Protein
6 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
20%
Leucine
1 / 3 g
16%
Lysine
0 / 2 g
18%
Methionine
0 / 1 g
15%
Phenylalanine
0 / 2 g
16%
Threonine
0 / 1 g
22%
Tryptophan
0 / 0 g
25%
Valine
0 / 2 g
20%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
0 / 15 mg
0%
Pantothenic Acid, B5
1 / 5 mg
18%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
9 / 30 mcg
30%
Cobalamin, B12
1 / 2 mcg
24%
Folate
29 / 400 mcg
7%
Vitamin A
72 / 800 mcg
9%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
10%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
25 / 1k mg
3%
Copper
0 / 1 mg
3%
Iron
1 / 13 mg
7%
Magnesium
6 / 370 mg
1%
Manganese
0 / 2 mg
1%
Phosphorous
85 / 700 mg
12%
Potassium
67 / 3k mg
2%
Selenium
15 / 55 mcg
28%
Sodium
97 / 2.3k mg
4%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
3 / 45 mcg
7%
Iodine
29 / 150 mcg
19%
Chlorine
89 / 2.3k mg
4%
Other
Ethyl Alcohol
0 g
Water
38 g
Caffeine
0 mg
Choline
117 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Egg, whole, cooked, poached. USDA Standard Reference, Legacy. Food ID 172186.
  2. 2.Egg, chicken, whole, cooked, poached. Canadian Nutrient File. Food ID 132.
  3. 3.Egg, chicken, whole, poached. Australian Nutrient Database. Public Food Key F003725.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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