⏱ 15 min totalPoached Eggs
Per 1 serving · 110 g · 3 ingredients
of a 2,000 cal day
- Protein13g36% of calories
- Carbs0.7g2% of calories
- Fat9.5g62% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Poached Eggs (110 g) has 144 calories, with 13 g of protein, 0.7 g of carbohydrates and 9.5 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (25% DV), riboflavin (b2) (35% DV) and Vitamin B12 (37% DV). Keep an eye on sodium and cholesterol, which provide 82% and 124% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Riboflavin (B2)35%
- Vitamin B1237%
- Pantothenic acid31%
- Choline53%
- Iron22%
Good source of
10–19% of the daily value
- Vitamin A18%
- Vitamin D13%
- Vitamin B613%
- Folate (B9)12%
- Zinc12%
Watch
20%+ of the daily value
- Sodium82%
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 large Egg
1 tsp Distilled vinegar- 🥄¼ tbsp Salt
Directions
- 1
Add a small dash of vinegar and salt to a pan of steadily simmering water.
- 2
Crack eggs individually into a small cup.
- 3
Create a gentle whirlpool in the water to help the egg white wrap around the yolk.
- 4
Slowly tip the egg into the water, white first. Leave to cook for three minutes.
- 5
Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon.
Vitamins & minerals
Amounts for 1 serving (110 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 160 μg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 0.3 μg | 0% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 0.1 mg | 1% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 47 μg | 12% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 294 mg | 53% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 57 mg | 6% |
| Iron | 2 mg | 22% |
| Potassium | 138 mg | 3% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 198 mg | 28% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 9% |
| Manganese | 0 mg | 1% |
| Selenium | 31 μg | 56% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 144 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 27minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Poached Eggs?
One serving of Poached Eggs (1 serving) has 144 calories, which works out to 131 calories per 100 g. That is about 7.2% of a 2,000-calorie day.
Are Poached Eggs high in protein?
Yes. It has 13 g of protein per serving, and 36% of its calories come from protein (8.8 g of protein per 100 calories).
Are Poached Eggs keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Poached Eggs?
1886 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Poached Eggs?
0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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