Calories and nutrition facts
Poached egg
100 g of poached egg has 138 calories, 13 g protein, 0.35 g carbs and 9.2 g fat. 1 medium egg (58 g) has 80 calories.
- Carbs 1 %
- Protein 39 %
- Fat 60 %
80
0.2 g
7.8 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 medium egg (58 g) |
|---|---|---|
| Energy | 138 kcal 577 kJ | 80 kcal 335 kJ |
| Fat | 9.2 g | 5.3 g |
| of which saturated | 2.5 g | 1.4 g |
| Carbohydrates | 0.35 g | 0.2 g |
| of which sugars | 0.35 g | 0.2 g |
| Fibre | 0 g | 0 g |
| Protein | 13 g | 7.8 g |
| Salt | 0.39 g | 0.23 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 267 µg | 33 % |
| Vitamin B1 (thiamin) | 0.07 mg | 6.4 % |
| Vitamin B2 (riboflavin) | 0.43 mg | 31 % |
| Niacin (B3) | 3.5 mg | 22 % |
| Vitamin B6 | 0.08 mg | 5.7 % |
| Folate | 58 µg | 29 % |
| Vitamin B12 | 2.2 µg | 88 % |
| Vitamin D | 1.7 µg | 34 % |
| Vitamin E | 1.3 mg | 10 % |
| Vitamin K | 8 µg | 11 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 53 mg | 6.6 % |
| Iron | 1.8 mg | 13 % |
| Magnesium | 13 mg | 3.5 % |
| Zinc | 1.3 mg | 13 % |
| Potassium | 141 mg | 7 % |
| Phosphorus | 214 mg | 31 % |
| Iodine | 42 µg | 28 % |
Per 100 g, at least 15% of the reference intake of: Vitamin A, Vitamin B2 (riboflavin), Niacin (B3), Folate, Vitamin B12, Vitamin D, Phosphorus, Iodine.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Eggs, per 100 g.
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Questions
How many calories are in 1 medium egg (58 g) of poached egg?
1 medium egg (58 g) of poached egg has 80 calories, with 7.8 g protein, 0.2 g carbs and 5.3 g fat.
How much protein is in poached egg?
Poached egg has 13 g protein per 100 g. That is 39% of its calories.
How many carbs are in poached egg?
Poached egg has 0.35 g carbs per 100 g, including 0.35 g sugars and 0 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code E107122. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.