Poached Egg Nutrition Facts: Calories, Macros & Health Benefits
Summary: Poached Egg contains 143 calories, 12.5g protein, 0.7g carbs, and 9.5g fat per one piece (50g). It is a source of saturated fat, cholesterol, iron.
Nutrition Facts — one piece (50g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 143 kcal | 7% |
| Protein | 12.5g | 25% |
| Carbohydrates | 0.70g | 0% |
| Total Fat | 9.5g | 12% |
| Sugar | 0.40g | -- |
| Saturated Fat | 3.1g | 16% |
| Cholesterol | 372.0mg | 124% |
| Sodium | 142.0mg | 6% |
| Calcium | 12.0mg | 1% |
| Iron | 138.0mg | 767% |
| Magnesium | 1.3mg | 0% |
| Zinc | 198.0mg | 1800% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.46mcg | 0% |
| Vitamin B6 | 0.08mg | 5% |
| Vitamin B12 | 0.17mcg | 7% |
| Folate | 47.0mcg | 12% |
| Vitamin E | 1.1mg | 7% |
| Vitamin K | 1.1mcg | 1% |
| Phosphorus | 160.0mg | 13% |
Is Poached Egg Good for You?
Poached Egg provides 143 calories per one piece (50g) with 12.5g protein, 0.7g carbohydrates, and 9.5g fat. It is a source of saturated fat (16% dv), cholesterol (124% dv), iron (767% dv).
Whole egg gently cooked in simmering water with set white and runny yolk
Key Health Benefits of Poached Egg
- Saturated Fat (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (124% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (767% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1800% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12.5g protein per serving to support satiety and muscle maintenance.
How to Track Poached Egg Nutrition with Gram
Use Gram to log poached egg and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in poached egg?
Poached Egg contains 143 calories per one piece (50g).
How much protein is in poached egg?
Poached Egg provides 12.5g of protein per one piece (50g).
How many carbs are in poached egg?
Poached Egg has 0.7g of carbohydrates per one piece (50g).
Is poached egg good for tracking nutrition?
Yes. Poached Egg can be logged by calories, macros, and micronutrients in the Gram app.
How should I use poached egg in a meal plan?
Use Poached Egg as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track poached egg and thousands of other foods with the Gram app.