Poached eggs are a popular and healthy addition to many breakfast and brunch dishes. But if you’re watching what you eat, you may wonder about the calories of a poached egg.
This article will give you a complete breakdown of the calories and nutritional information for poached eggs.
Calorie count and nutritional value of a poached egg
If you’re counting calories or macros, here’s what you need to know about poached eggs.
Calories in a single poached egg
A large poached egg (weighing about 1.8 ounces) has about 73 calories. A serving of poached eggs that weighs 110 grams has about 144 calories. Keep in mind that the actual number of calories can vary slightly based on the size of the egg.
Macronutrient breakdown
A large poached egg contains roughly 5 grams of fat, 0.4 grams of carbs, and 6.3 grams of protein. One source says that a serving of poached eggs breaks down to 2% carbs, 62% fat, and 36% protein.
Poached eggs are a great source of protein.
Vitamins and minerals
Poached eggs are a good source of vitamins A and B12, as well as minerals like calcium and potassium. They also contain all the essential amino acids your body needs.
Burning off the calories: Activity equivalents
So, 73 calories…what does that mean? Here’s how long you’d need to do some common exercises to burn off the energy from a single poached egg:
- Swimming: About 6 minutes
- Jogging: About 8 minutes
- Cycling: About 11 minutes
- Walking: About 20 minutes
Keep in mind that these are just estimates, and the actual number of calories you burn will depend on your weight, fitness level, and the intensity of your workout.
Factors affecting calorie count and health considerations
The way you cook your egg, along with any toppings or sauces you add, can change the number of calories in your breakfast. Poaching is considered a healthy cooking method because you don’t need to add fats to the pan. Frying, on the other hand, can substantially increase the calorie count of your egg.
Keep in mind, too, that depending on how you prepare your poached egg, the sodium content may be higher than you expect.
Also, a single serving of poached egg contains a significant amount of cholesterol, so if cholesterol is a concern for you, it’s best to eat eggs in moderation.
The Bottom Line
A poached egg can be a tasty and nutritious source of protein, and it’s relatively low in calories. But toppings and preparation methods can change the calorie count.
So, if you’re watching your weight, be mindful of what you add to your poached egg.