How many calories are in poached egg?
Poached egg (1 large, 50 g) has 72 calories. 100 g has 143 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 70.
Nutrition database · Eggs
Poached Egg Nutrition Facts
Poached Egg nutrition facts from USDA FoodData Central: 72 calories in 1 large, with 6.3 g protein, 0.4 g carbohydrate and 4.7 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Poached Egg Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 large (50 g)
At a glance
- Calories
- 72
- Protein
- 6.3 g · 13%
- Total carbohydrate
- 0.4 g · 0%
- Total fat
- 4.7 g · 6%
- Dietary fiber
- 0 g · 0%
- Total sugars
- 0.2 g · 0%
- Sodium
- 149 mg · 6%
Opens the free label generator with this amount of poached egg already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 72 | 143 | |
| Total fat | 4.7 g | 6% | 9.47 g |
| Saturated fat | 1.6 g | 8% | 3.11 g |
| Trans fat | <0.1 g | 0.04 g | |
| Monounsaturated fat | 1.8 g | 3.64 g | |
| Polyunsaturated fat | 1 g | 1.9 g | |
| Cholesterol | 185 mg | 62% | 370 mg |
| Sodium | 149 mg | 6% | 297 mg |
| Total carbohydrate | 0.4 g | 0% | 0.71 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0.2 g | 0.37 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 6.3 g | 12.5 g | |
| Vitamins | |||
| Vitamin D | 1 mcg | 5% | 2 mcg |
| Vitamin A | 80 mcg | 9% | 160 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.52 mg | 3% | 1.04 mg |
| Vitamin K | 0.15 mcg | 0% | 0.3 mcg |
| Thiamin (B1) | <0.1 mg | 1% | 0.03 mg |
| Riboflavin (B2) | 0.19 mg | 15% | 0.39 mg |
| Niacin (B3) | <0.1 mg | 0% | 0.06 mg |
| Vitamin B6 | 0.07 mg | 4% | 0.14 mg |
| Folate (DFE) | 18 mcg | 4% | 35 mcg |
| Vitamin B12 | 0.36 mcg | 15% | 0.71 mcg |
| Choline | 117 mg | 21% | 234 mg |
| Minerals | |||
| Calcium | 28 mg | 2% | 56 mg |
| Iron | 0.88 mg | 5% | 1.75 mg |
| Potassium | 69 mg | 1% | 138 mg |
| Magnesium | 6 mg | 1% | 12 mg |
| Phosphorus | 99 mg | 8% | 197 mg |
| Zinc | 0.65 mg | 6% | 1.29 mg |
| Copper | <0.1 mg | 4% | 0.07 mg |
| Manganese | <0.1 mg | 1% | 0.03 mg |
| Selenium | 15 mcg | 28% | 30.6 mcg |
| Other | |||
| Water | 37.9 g | 75.9 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Poached Egg nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 large | 50 g | 72 | 0.4 g | 6.3 g | 4.7 g | 0 g | 0.2 g |
| 100 g | 100 g | 143 | 0.7 g | 12.5 g | 9.5 g | 0 g | 0.4 g |
| 1 oz | 28.4 g | 41 | 0.2 g | 3.5 g | 2.7 g | 0 g | 0.1 g |
How much cholesterol is in poached egg?
Poached egg (1 large, 50 g) has 185 mg of cholesterol, 62% of the Daily Value. 100 g has 370 mg. That is 20% DV or more per serving, which the FDA treats as high.
How much selenium is in poached egg?
Poached egg (1 large, 50 g) has 15 mcg of selenium, 28% of the Daily Value. 100 g has 30.6 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Poached Egg nutrition per 100 grams
100 g of poached egg has 143 calories, 12.5 g protein, 0.71 g carbohydrate, 0 g fiber, 0.37 g sugars and 9.47 g fat.
Where the calories in poached egg come from
About 2% of the calories in poached egg come from carbohydrate, 62% from fat and 36% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Poached Egg nutrition label for Canada, the EU and the UK
The same serving of poached egg, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 large (50g) / pour 1 large (50g)
Calories
70
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 4.7 g | 6 % |
| Saturated / Saturés | 1.6 g + Trans 0 g | 8 % |
| Cholesterol / Cholestérol | 185 mg | 62 % |
| Sodium | 150 mg | 6 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 6 g | |
| Vitamin D / Vitamine D | 1 mcg | 5 % |
| Calcium | 28 mg | 2 % |
| Iron / Fer | 1 mg | 5 % |
| Potassium | 69 mg | 2 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 598 kJ / 143 kcal |
| Fat | 9.5 g |
| of which saturates | 3.1 g |
| Carbohydrate | 0.7 g |
| of which sugars | 0.4 g |
| Protein | 13 g |
| Salt | 0.7 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 50g | %RI* | |
|---|---|---|---|
| Energy | 598 kJ 143 kcal |
299 kJ 72 kcal |
3.6% |
| Fat | 9.5g | 4.7g | 6.8% |
| of which saturates | 3.1g | 1.6g | 7.8% |
| Carbohydrate | 0.7g | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 13g | 6.3g | 13% |
| Salt | 0.74g | 0.37g | 6.2% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about poached egg
How many calories are in poached egg?
Poached egg (1 large, 50 g) has 72 calories. 100 g has 143 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 70.
What is a serving of poached egg?
This page defaults to 1 large (50 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for poached egg.
Can I use poached egg in a Nutrition Facts label calculation?
Yes. Open the generator with poached egg added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Poached Egg compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Poached EggEgg, whole, cooked, poached | 143 | 12.5 g | 9.47 g | 0.71 g |
| EggEgg, whole, cooked, hard-boiled | 155 | 12.6 g | 10.6 g | 1.12 g |
| Egg WhiteEgg, white, raw, fresh | 52 | 10.9 g | 0.17 g | 0.73 g |
| Fried EggEgg, whole, cooked, fried | 196 | 13.6 g | 14.8 g | 0.83 g |
| OmeletEgg, whole, cooked, omelet | 154 | 10.6 g | 11.7 g | 0.64 g |
| Powdered EggEgg, whole, dried | 592 | 48.1 g | 43.9 g | 1.13 g |
| Powdered Egg WhiteEgg, white, dried | 382 | 81.1 g | 0 g | 7.8 g |
| Raw EggEgg, whole, raw, fresh | 143 | 12.6 g | 9.51 g | 0.72 g |
| Scrambled EggsEgg, whole, cooked, scrambled | 149 | 9.99 g | 11 g | 1.61 g |
Related foods
Often compared or used with poached egg
- Frozen Pasteurized Whole Egg41 cal per 1 oz
- Frozen Salted Whole Egg39 cal per 1 oz
- Quail Egg14 cal per 1 egg
- Turkey Egg135 cal per 1 egg
- Goose Egg266 cal per 1 egg
More in Eggs
- Egg Yolk55 cal per 1 large
- Egg Substitute29 cal per 1/4 cup
- Dried Egg White Flakes Glucose Reduced100 cal per 1 oz
- Dried Egg White Glucose Reduced382 cal per 1 cup, sifted
- Dried Egg White Powder Glucose Reduced402 cal per 1 cup, sifted
- Dried Egg Yolk448 cal per 1 cup, sifted
- Dried Whole Egg Glucose Reduced523 cal per 1 cup, sifted
- Duck Egg130 cal per 1 egg
Tools and guides for labeling poached egg
If you make and sell a product that contains poached egg, these free tools cover the next steps.
- Nutrition Facts label generatorAdd poached egg and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare poached egg with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 172186: "Egg, whole, cooked, poached". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with poached egg
Add poached egg and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.