Egg, whole, cooked, poached
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.4 MG | 30% | |
| Niacin | 0.1 MG | 0% | |
| Pantothenic acid | 1.5 MG | 31% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 35 UG | 9% | |
| Choline, total | 234.1 MG | 43% | |
| Vitamin B-12 | 0.7 UG | 30% | |
| Vitamin A, RAE | 160 UG | 18% | |
| Vitamin E (alpha-tocopherol) | 1.0 MG | 7% | |
| Vitamin D (D2 + D3) | 2 UG | 10% | |
| Vitamin K (phylloquinone) | 0.3 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 56 MG | 4% | |
| Iron, Fe | 1.8 MG | 10% | |
| Magnesium, Mg | 12 MG | 3% | |
| Phosphorus, P | 197 MG | 16% | |
| Potassium, K | 138 MG | 3% | |
| Sodium, Na | 297 MG | 13% | |
| Zinc, Zn | 1.3 MG | 12% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 30.6 UG | 56% |
Nutrition Highlights
- Good source of protein with 12.5g per 100g.
- Rich source of Selenium, Se (56% of Daily Value per 100g).
- Good source of Riboflavin (30% DV).
- Good source of Pantothenic acid (31% DV).
- Good source of Choline, total (43% DV).
- Good source of Vitamin B-12 (30% DV).
About Egg, whole, cooked, poached
A poached egg is a gently cooked egg where the white and yolk are set by simmering in water without the shell. This method produces a tender, delicate texture and keeps the fat content lower than frying, since no oil or butter is needed. Nutritionally, it's a powerhouse—delivering high-quality protein along with essential nutrients like vitamin B12, selenium, and choline, which supports brain and nerve function. With virtually no carbohydrates and minimal fiber, it's naturally suited for low-carb and ketogenic eating patterns. While the yolk contains most of the fat and cholesterol, current research suggests that for most people, dietary cholesterol has a smaller impact on blood cholesterol than once believed.
In the kitchen, poached eggs are a favorite for their versatility and elegant presentation. They're the star of dishes like eggs Benedict, where they crown an English muffin with ham and hollandaise, and they also work beautifully atop salads, grain bowls, or sautéed greens. Because the cooking process is quick and requires only water, they're an easy option for a nutritious breakfast or light meal. For those watching sodium intake, they're naturally low in salt unless seasoned or paired with salty ingredients.
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