Egg (whole, cooked, poached) nutrition facts
100 grams of egg, whole, cooked, poached contain 143 calories, 13 g of protein, 0.7 g of carbohydrates and 9.5 g of fat. It is an excellent source of selenium (56% DV), choline (43% DV), pantothenic acid (B5) (31% DV) and riboflavin (B2) (30% DV). Most of its calories (62%) come from fat.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Selenium56%
- Choline43%
- Pantothenic acid (B5)31%
- Riboflavin (B2)30%
- Vitamin B1230%
- Protein25%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 2 µg | 10% |
| Vitamin A | 160 µg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 1.04 mg | 7% |
| Vitamin K | 0.3 µg | 0% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.39 mg | 30% |
| Niacin (B3) | 0.06 mg | 0% |
| Pantothenic acid (B5) | 1.53 mg | 31% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate | 35 µg | 9% |
| Vitamin B12 | 0.71 µg | 30% |
| Choline | 234 mg | 43% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 56 mg | 4% |
| Iron | 1.75 mg | 10% |
| Potassium | 138 mg | 3% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 197 mg | 16% |
| Zinc | 1.29 mg | 12% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.03 mg | 1% |
| Selenium | 30.6 µg | 56% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 3.11 g | 16% |
| Trans fat | 0.04 g | - |
| Monounsaturated fat | 3.64 g | - |
| Polyunsaturated fat | 1.9 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 75.8 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other dairy and egg products
| Per 100 g | Egg (whole, cooked, poached) | Category average | Difference |
|---|---|---|---|
| Calories | 143 | 218 | -34% |
| Protein | 12.5 g | 13.5 g | -8% |
| Total carbohydrate | 0.71 g | 11.7 g | -94% |
| Total fat | 9.47 g | 13 g | -27% |
| Dietary fiber | 0 g | 0.27 g | -100% |
| Total sugars | 0.37 g | 9.04 g | -96% |
| Sodium | 297 mg | 405 mg | -27% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 172186. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.