Poached Eggs Nutrition Facts: Calories, Macros & Health Benefits
Summary: Poached Eggs contains 290 calories, 12g protein, 4.5g carbs, and 25g fat per one serving (145g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one serving (145g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290 kcal | 14% |
| Protein | 12.0g | 24% |
| Carbohydrates | 4.5g | 2% |
| Total Fat | 25.0g | 32% |
| Fiber | 2.0g | 7% |
| Sugar | 1.0g | -- |
| Saturated Fat | 5.5g | 28% |
| Cholesterol | 260.0mg | 87% |
| Sodium | 280.0mg | 12% |
| Calcium | 50.0mg | 4% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.2mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.40mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 4.0mg | 27% |
| Vitamin K | 1.0mcg | 1% |
| Phosphorus | 160.0mg | 13% |
Is Poached Eggs Good for You?
Poached Eggs provides 290 calories per one serving (145g) with 12g protein, 4.5g carbohydrates, and 25g fat. It is a source of saturated fat (28% dv), cholesterol (87% dv), sodium (12% dv).
Poached eggs paired with dukkah, a traditional Egyptian blend of crushed nuts, seeds, and spices, often served with olive oil for dipping.
Key Health Benefits of Poached Eggs
- Saturated Fat (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (87% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12g protein per serving to support satiety and muscle maintenance.
How to Track Poached Eggs Nutrition with Gram
Use Gram to log poached eggs 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 eggs?
Poached Eggs contains 290 calories per one serving (145g).
How much protein is in poached eggs?
Poached Eggs provides 12g of protein per one serving (145g).
How many carbs are in poached eggs?
Poached Eggs has 4.5g of carbohydrates per one serving (145g).
Is poached eggs good for tracking nutrition?
Yes. Poached Eggs can be logged by calories, macros, and micronutrients in the Gram app.
How should I use poached eggs in a meal plan?
Use Poached Eggs 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 eggs and thousands of other foods with the Gram app.