Poached egg: calories and nutrition facts

Poached egg has 139 kcal per 100 g. One serving, 1 Egg (50 g), has 70 kcal.

Calories: 139 kcal
Protein: 12.5 g
Carbohydrates: 0.9 g
Fat: 9.5 g

Per 100 g

Poached egg: how many calories?

Poached egg has 139 kcal per 100 g, with 12.5 g protein, 0.9 g carbs and 9.5 g fat. A 50 g serving (1 Egg) has 70 kcal. That is less than the average for Meat, Eggs, Fish (183 kcal per 100 g). Most of its calories come from fat.

Where the calories come from

Protein36%
Carbohydrates3%
Fat61%

Calculate a portion

Amountg

Calories: 70 kcal
Protein: 6.3 g
Carbohydrates: 0.4 g
Fat: 4.7 g

Nutrition facts

Nutrient	Per 100 g	Per serving (50 g)
Calories	139 kcal	70 kcal
Fat	9.5 g	4.7 g
of which saturated fat	3 g	1.5 g
Carbohydrates	0.9 g	0.4 g
of which sugars	0.4 g	0.2 g
Fiber	0 g	0 g
Protein	12.5 g	6.3 g
Sodium	79 mg	40 mg
Water	75.7 g	37.9 g
Vitamin C	0 mg	0 mg
Calcium	68 mg	34 mg
Iron	1.8 mg	0.9 mg
Potassium	138 mg	69 mg
Magnesium	11 mg	5 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(139 kcal)	7%
Fat(9.5 g)	14%
of which saturated fat(3 g)	15%
Carbohydrates(0.9 g)	0%
of which sugars(0.4 g)	0%
Protein(12.5 g)	25%
Salt(0.2 g)	3%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

High protein (at least 20% of calories)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Poached egg: frequently asked questions

Poached egg: how many calories per serving?

A 50 g serving (1 Egg) has 70 kcal.

Poached egg: how much protein?

Poached egg contains 12.5 g of protein per 100 g, 25% of the 50 g reference intake.

Poached egg: how much fibre?

Poached egg provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.

Poached egg: how much makes 100 kcal?

100 kcal is about 72 g of this food.

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