Calories in a poached egg.
143 kcal per 100 g.
Egg, whole, cooked, poached · SR Legacy (2018-04) · USDA FDC 172186
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 143 kcal | 143 kcal |
| Protein | 12.5 g | 12.5 g |
| Carbohydrates | 0.71 g | 0.71 g |
| Fat | 9.47 g | 9.47 g |
| Fibre | 0 g | 0 g |
| Sugars | 0.37 g | 0.37 g |
| Saturated fat | 3.11 g | 3.11 g |
| Sodium | 297 mg | 297 mg |
| Salt (calculated from sodium) | 0.74 g | 0.74 g |
| Vitamin A (RAE) | 160 ug | 160 ug |
| Vitamin D (D2 + D3) | 2 ug | 2 ug |
| Vitamin E (alpha-tocopherol) | 1.04 mg | 1.04 mg |
| Vitamin K (phylloquinone) | 0.3 ug | 0.3 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.39 mg | 0.39 mg |
| Niacin | 0.06 mg | 0.06 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Folate, total | 35 ug | 35 ug |
| Vitamin B12 | 0.71 ug | 0.71 ug |
| Potassium | 138 mg | 138 mg |
| Calcium | 56 mg | 56 mg |
| Phosphorus | 197 mg | 197 mg |
| Magnesium | 12 mg | 12 mg |
| Iron | 1.75 mg | 1.75 mg |
| Zinc | 1.29 mg | 1.29 mg |
| Selenium | 30.6 ug | 30.6 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.07 mg | 0.07 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Poaching is the one method that adds nothing at all: no pan fat, no milk, and the shell is off so nothing is held in. This row is 143 kcal per 100 g, identical to raw, and a poached large egg is 50 g and 72 kcal — the same egg you cracked, cooked. A splash of vinegar in the water contributes nothing worth logging, and the water itself takes nothing away.
Logging this food
Log one large egg, 50 g, and stop there. What deserves the attention is what it lands on: a slice of white bread is 77 kcal, a toasted muffin more, and hollandaise turns a 72 kcal egg into an eggs Benedict of several hundred. On this plate the egg is rarely the number that decides anything, which makes it the wrong thing to weigh carefully and the butter the right one.
Swaps and alternatives
There is nothing lighter to swap a poached egg for except the white: two large whites are 34 kcal with 7 g of protein, against this egg's 72 and 6.3. Going the other way, frying the same egg costs 90 kcal and scrambling it 91. If you are counting and you want a whole egg, poached is already the answer — the swap worth making is the toast under it.