Dairy And Eggs • Deep Nutrition Analytics
Egg, whole, cooked, poached
As a recognized dairy and eggs, Egg, whole, cooked, poached delivers 143 calories per 100g, with energy primarily anchored by fat (9.5g) to support daily activity. On the micronutrient spectrum, it provides a strong 56% DV of Selenium (30.6 µg) per 100g. While caloric density is concentrated at 1.4 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 12.5 g
- Carbohydrates
- 0.7 g
- Fat
- 9.5 g
- Fiber
- 0 g
Lipid & Energy Density Profile
Egg, whole, cooked, poached is an energy-rich food packing 9.5g of total lipids (60% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 0 g |
| Energy | 143 kcal |
| Energy | 597 kJ |
| Total lipid (fat) | 9.5 g |
| Carbohydrate, by difference | 0.7 g |
| Total Sugars | 0.4 g |
| Protein | 12.5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 30.6 µg |
| Vitamin B12 | 0.7 µg |
| Vitamin A | 160 µg |
| Phosphorus | 197 mg |
| Sodium | 297 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (Dihydrophylloquinone) | 0.1 µg |
| Vitamin K (phylloquinone) | 0.3 µg |
| Vitamin D (D2 + D3), International Units | 82 IU |
| Vitamin D (D2 + D3) | 2 µg |
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin A, IU | 538 IU |
| Vitamin A, RAE | 160 µg |
| Vitamin B-12 | 0.7 µg |
| Vitamin D3 (cholecalciferol) | 2 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Potassium, K | 138 mg |
| Zinc, Zn | 1.3 mg |
| Selenium, Se | 30.6 µg |
| Calcium, Ca | 56 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 12 mg |
| Phosphorus, P | 197 mg |
| Sodium, Na | 297 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 35 µg |
| Folate, food | 35 µg |
| Choline, total | 234 mg |
| Betaine | 0.3 mg |
| Fluoride, F | 1.1 µg |
| Lutein + zeaxanthin | 501 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.5 mg |
| Tocotrienol, alpha | 0.1 mg |
| Niacin | 0.1 mg |
| Pantothenic acid | 1.5 mg |
| Isoleucine | 0.7 g |
| Leucine | 1.1 g |
| Lysine | 0.9 g |
| Cystine | 0.3 g |
| Valine | 0.9 g |
| Arginine | 0.8 g |
| Histidine | 0.3 g |
| Aspartic acid | 1.3 g |
| Serine | 1 g |
| SFA 4:0 | 0 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 3.6 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| SFA 15:0 | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| PUFA 20:3 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.8 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 3.4 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.2 g |
| Glucose | 0.4 g |
| Water | 75.8 g |
| Ash | 1.5 g |
| Retinol | 159 µg |
| Cryptoxanthin, beta | 9 µg |
| Tocopherol, delta | 0.1 mg |
| Tocotrienol, gamma | 0 mg |
| Thiamin | 0 mg |
| Riboflavin | 0.4 mg |
| Cholesterol | 370 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 3.1 g |
| SFA 8:0 | 0 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0.1 g |
| SFA 22:0 | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| Tryptophan | 0.2 g |
| Threonine | 0.6 g |
| Methionine | 0.4 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.5 g |
| Alanine | 0.7 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.4 g |
| Proline | 0.5 g |
| SFA 17:0 | 0 g |
| MUFA 17:1 | 0 g |
| PUFA 22:4 | 0 g |
| Folate, DFE | 35 µg |
Common serving sizes
- large50 g
Compare Egg, whole, cooked, poached with Category Peers
Egg, whole, raw, fresh vs Egg, whole, cooked, poached
Compared to Egg, whole, raw, fresh, Egg, whole, cooked, poached has 1% less protein and 0% higher calories per 100g.
Egg, whole, cooked, poached vs Eggs, Grade A, Large, egg whole
Compared to Eggs, Grade A, Large, egg whole, Egg, whole, cooked, poached has 1% more protein and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Egg, whole, cooked, poached?
A standard 100-gram serving of Egg, whole, cooked, poached contains 143 calories (598 kJ), alongside 12.5g of protein, 0.7g of carbohydrates, and 9.5g of fat.
In common serving sizes:- 50g (large): ~72 kcal
Is Egg, whole, cooked, poached suitable for a keto or low-carb diet?
Yes. With only 0.7g of net carbs per 100g (0.7g total carbohydrates minus 0g dietary fiber), Egg, whole, cooked, poached is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Egg, whole, cooked, poached?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Egg, whole, cooked, poached are:
- Selenium: 30.6 µg (56% of your daily value)
- Vitamin B12: 0.71 µg (30% of your daily value)
- Vitamin A: 160 µg (18% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172186).