Egg, whole, boiled or poached: Nutrition Facts
Generic food Cooked Dairy and Eggs
Egg, whole, boiled or poached contains 143 kcal per 100 g. A typical serving of 1 slice (5 g) provides about 7 kcal.
Roughly 63% of its calories come from fat, with 35% from protein and 3% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in eggs and omelets on FoodFactly, where the median is 172 kcal per 100 g across 147 foods.
100 g provides 57% of the Daily Value for selenium, 49% of the Daily Value for choline and 34% of the Daily Value for Vitamin B12.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 143 kcal | |
| Total fat C | 10 g | 13% |
| Saturated fat C | 3.2 g | 16% |
| Cholesterol C | 411 mg | 137% |
| Sodium C | 129 mg | 6% |
| Total carbohydrates C | 0.96 g | 0.3% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.2 g | |
| Protein C | 12.4 g | 25% |
| Vitamin A C | 180 µg | 20% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 2.5 µg | 13% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.062 mg | 5% |
| Riboflavin (B2) C | 0.4 mg | 31% |
| Niacin (B3) C | 0 mg | 0% |
| Vitamin B6 C | 0.06 mg | 4% |
| Folate (B9) C | 53 µg | 13% |
| Vitamin B12 C | 0.82 µg | 34% |
| Choline C | 268 mg | 49% |
| Calcium C | 48 mg | 4% |
| Iron C | 1.7 mg | 9% |
| Magnesium C | 11 mg | 3% |
| Phosphorus C | 184 mg | 15% |
| Potassium C | 132 mg | 3% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0 mg | 0% |
| Selenium C | 31.1 µg | 57% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 35%
- Carbohydrates 3%
- Fat 63%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.4 gabove the median for eggs and omelets (median 11.6 g)
- Sugars0.2 gin the lowest quarter of eggs and omelets (median 0.58 g)
- Fat10 gbelow the median for eggs and omelets (median 13.2 g)
- Saturated fat3.2 gbelow the median for eggs and omelets (median 4 g)
- Sodium129 mgin the lowest quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal8.7 gprotein density, useful for comparing foods with different calorie levels
- Water75.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.6 g |
|---|---|
| Polyunsaturated fat C | 1.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.5 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.032 g |
| SFA 16:0 C | 2.3 g |
| SFA 18:0 C | 0.81 g |
| MUFA 18:1 C | 3.4 g |
| PUFA 18:3 C | 0.011 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.24 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 503 µg |
| Retinol C | 179 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 13 µg |
Other components (8)
| Water C | 75.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 53 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg, whole, raw, frozen, salted, pasteurized Frozen | 138 | 11 g | 0.83 g | 10.1 g |
| Egg, white, dried, stabilized, glucose reduced Dried or dry | 357 | 84.1 g | 4.5 g | 0.32 g |
| Egg, whole, raw Raw | 143 | 12.6 g | 0.72 g | 9.5 g |
| Egg, white, raw, fresh Raw | 52 | 10.9 g | 0.73 g | 0.17 g |
| Egg, yolk, raw, fresh Raw | 322 | 15.9 g | 3.6 g | 26.5 g |
| Egg, whole, cooked, omelet Cooked | 154 | 10.6 g | 0.64 g | 11.7 g |
| Egg, whole, cooked, poached Cooked | 143 | 12.5 g | 0.71 g | 9.5 g |
| Egg, whole, cooked, scrambled Cooked | 149 | 10 g | 1.6 g | 11 g |
| Egg, whole, dried Dried or dry | 592 | 48.1 g | 1.1 g | 43.9 g |
| Egg, duck, whole, fresh, raw Raw | 185 | 12.8 g | 1.5 g | 13.8 g |
| Egg, goose, whole, fresh, raw Raw | 185 | 13.9 g | 1.4 g | 13.3 g |
| Egg, quail, whole, fresh, raw Raw | 158 | 13.1 g | 0.41 g | 11.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg omelet or scrambled egg, no added fat Cooked | 143 | 12.4 g | 0.96 g | 9.9 g |
| Egg omelet or scrambled egg, with meat, tomatoes, and dark-green vegetables, no added fat Cooked | 141 | 12.1 g | 1.5 g | 9.7 g |
| Egg omelet or scrambled egg, made with cooking spray Cooked | 149 | 12.2 g | 1.2 g | 10.6 g |
| Egg omelet or scrambled egg, with meat and dark-green vegetables, no added fat Cooked | 138 | 11.9 g | 1.4 g | 9.4 g |
| Egg omelet or scrambled egg, with meat and vegetables other than dark-green and/or tomatoes, no added fat Cooked | 139 | 12 g | 1.6 g | 9.4 g |
| Egg omelet or scrambled egg, with meat and tomatoes, no added fat Cooked | 137 | 11.7 g | 1.6 g | 9.4 g |
| Egg white, omelet, scrambled, or fried, with cheese and meat Cooked | 141 | 12 g | 2.5 g | 9.2 g |
| Egg omelet or scrambled egg, with cheese, tomatoes, and dark-green vegetables, no added fat Cooked | 153 | 12 g | 1.9 g | 10.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked egg?
100 g of cooked egg has 143 kcal. 1 slice (5 g): about 7 kcal. 1 egg (50 g): about 72 kcal. 1 cup (135 g): about 193 kcal.
Is cooked egg high in protein?
Cooked egg contains 12.4 g of protein per 100 g (25% of the 50 g Daily Value), or 0.62 g in 1 slice (5 g). About 35% of its calories come from protein. Compared with other eggs and omelets, that is above the median (median 11.6 g).
How many carbs are in cooked egg?
Cooked egg has 0.96 g of total carbohydrates per 100 g, including 0 g of fiber and 0.2 g of sugars.
How much fat is in cooked egg?
Cooked egg contains 10 g of fat per 100 g, of which 3.2 g is saturated (16% of the Daily Value).
What vitamins and minerals does cooked egg contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (57% DV), choline (49% DV), Vitamin B12 (34% DV), Riboflavin (B2) (31% DV) and Vitamin A (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked egg?
100 g contains 129 mg of sodium, 6% of the 2,300 mg Daily Value.
Does egg have the same nutrition cooked and frozen?
No. Per 100 g, egg, whole, boiled or poached has 143 kcal, while egg, whole, raw, frozen, salted, pasteurized has 138 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707154. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.