Egg Poached Nutrition Facts

Calories, fat, protein, and carbohydrate values for Egg Poached.


There are 72 calories in Egg Poached.


Nutrition Facts
Egg Poached
Serving Size:


large (50 grams)

Amount Per Serving
Calories from Fat 43
Calories 72

% Daily Value*

Total Fat 4.7 grams

Saturated Fat 1.6 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.9 grams
Monounsaturated Fat 1.8 grams

Cholesterol 185 milligrams

Sodium 149 milligrams

Potassium 69 milligrams

Total Carbohydrates 0.4 grams

Dietary Fiber 0 grams

Sugars 0.2 grams
Protein 6.3 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Egg-Based Products (Perishable)

How long would it take to burn off 70 KCal?
Walking (3mph) 19 minutes
Running (6mph) 7 minutes
Bicycling (10mph) 10 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Poached eggs are a culinary delight that have captured the hearts and palates of food lovers around the world. With their elegant appearance and soft, velvety texture, poached eggs offer a unique dining experience. In this expert article, we will explore the features, benefits, and drawbacks of poached eggs and why they have become a favorite choice for many.

Features of Poached Eggs

Poached eggs have several unique characteristics that set them apart from other cooking methods. Here are the most important characteristics of poached eggs:

  1. Cooking technique: Poached eggs are cooked by gently simmering them in water without their shells. This technique allows the eggs to retain their natural shape and gives them a tender, silky texture.
  2. Runny yolk: One of the defining characteristics of a perfectly poached egg is the luscious, runny yolk at its center. The yolk adds a rich, creamy element to the dish and creates a delightful contrast to the firm yet delicate white.
  3. Versatility: Poached eggs can be enjoyed in a variety of culinary creations. They are often served on toast, English muffins or as a topping for salads, soups and other dishes. Their versatility makes them a popular choice for breakfast, brunch or any meal of the day.

Benefits of poached eggs

Poached eggs offer many benefits that contribute to their widespread popularity. Here are some of the benefits of including poached eggs in your diet:

  1. Nutritional powerhouse: Poached eggs are a nutrient-dense food, packed with essential vitamins, minerals and high-quality protein. They are an excellent source of vitamins A, B12, and D, as well as minerals such as iron and calcium. The protein in poached eggs helps build muscle and provides sustained energy.
  2. Low in calories: Compared to other cooking methods that require the addition of oil or fat, poached eggs are a healthier option. They contain fewer calories, making them suitable for people watching their calorie intake while still enjoying a satisfying meal.
  3. Gentle cooking process: Poached eggs are cooked in water at a low temperature. This gentle cooking process helps preserve the egg’s nutritional integrity, including heat-sensitive vitamins and antioxidants.
  4. Culinary versatility: Poached eggs lend themselves to a wide variety of dishes. Whether you prefer a classic Eggs Benedict, a salad topped with a poached egg, or a nourishing bowl of ramen, poached eggs add a touch of elegance and flavor to any meal.

Disadvantages of poached eggs

While poached eggs offer many benefits, it’s important to consider a few drawbacks as well:

  1. Mastering the technique: Achieving the perfect poached egg can be a bit challenging for novice cooks. It takes practice and precision to achieve the desired consistency, as overcooking can result in a firm yolk or undercooking can result in a runny white.
  2. Fragile: Poached eggs are delicate and can break easily if not handled carefully. This fragility may make them less suitable for certain cooking methods or recipes that require vigorous stirring or mixing.
  3. Time and attention: Poaching eggs requires time and attention to ensure that the eggs are cooked to perfection. The process involves monitoring the water temperature and carefully timing the cooking time, which may not be feasible for those with busy schedules.

Poached eggs offer a delightful culinary experience with their unique characteristics, distinct flavor, and nutritional benefits. While they require some practice and attention to master the cooking technique, the rewards are well worth the effort. Whether enjoyed on their own or incorporated into a variety of dishes, poached eggs are a versatile and nutritious addition to any meal. Embrace the elegance of poached eggs and enjoy the pleasure they bring to your table.

Questions and Answers

Are poached eggs hard to cook?

Poaching eggs can be a bit of a challenge for beginners, but with practice and the right technique, you can achieve perfect poached eggs. It’s important to keep the water at a gentle simmer, use fresh eggs, and add a dash of vinegar to help the egg whites coagulate.

Can I poach several eggs at once?

Yes, you can poach several eggs at once. However, it’s important to give each egg enough space in the pot or pan to prevent them from sticking together. Using a larger pot or individual poaching cups can make it easier to cook multiple eggs at once.

How will I know when a poached egg is done?

The cooking time for poached eggs is a matter of personal preference. For a runny yolk, cook the egg for about 3-4 minutes. If you prefer a firmer yolk, cook for 5-6 minutes. You can gently touch the egg to check for doneness. A cooked poached egg should have a firm but not rubbery white and a soft yolk.

Can I make poached eggs in advance?

Poached eggs are best enjoyed when they are freshly cooked. However, if you need to prepare them in advance, you can poach the eggs and then place them in a bowl of cold water to stop the cooking process. When you’re ready to serve, reheat the eggs by placing them in hot water for a minute or two.

Are poached eggs safe to eat?

When properly cooked, poached eggs are safe to eat. The gentle cooking process and adequate heating ensure that harmful bacteria, such as salmonella, are eliminated. However, it’s important to use fresh eggs and follow proper food safety practices during preparation. If you have a compromised immune system or are pregnant, consult a healthcare professional regarding the consumption of poached eggs.