Egg, whole, cooked, poached: Nutrition Facts
Generic food Cooked Dairy and Eggs
Egg, whole, cooked, poached contains 143 kcal per 100 g. A typical serving of 1 large (50 g) provides about 72 kcal.
Roughly 62% of its calories come from fat, with 36% from protein and 2% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 56% of the Daily Value for selenium, 43% of the Daily Value for choline and 31% of the Daily Value for Pantothenic acid (B5).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 143 kcal | |
| Total fat C | 9.5 g | 12% |
| Saturated fat C | 3.1 g | 16% |
| Trans fat C | 0.038 g | |
| Cholesterol C | 370 mg | 123% |
| Sodium C | 297 mg | 13% |
| Total carbohydrates C | 0.71 g | 0.3% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.37 g | |
| Protein C | 12.5 g | 25% |
| Vitamin A C | 160 µg | 18% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 2 µg | 10% |
| Vitamin E C | 1 mg | 7% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.032 mg | 3% |
| Riboflavin (B2) C | 0.39 mg | 30% |
| Niacin (B3) C | 0.063 mg | 0.4% |
| Pantothenic acid (B5) C | 1.5 mg | 31% |
| Vitamin B6 C | 0.14 mg | 8% |
| Folate (B9) C | 35 µg | 9% |
| Vitamin B12 C | 0.71 µg | 30% |
| Choline C | 234 mg | 43% |
| Calcium C | 56 mg | 4% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 12 mg | 3% |
| Phosphorus C | 197 mg | 16% |
| Potassium C | 138 mg | 3% |
| Zinc C | 1.3 mg | 12% |
| Copper C | 0.072 mg | 8% |
| Manganese C | 0.028 mg | 1% |
| Selenium C | 30.6 µg | 56% |
| Fluoride C | 1.1 µg |
% 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 36%
- Carbohydrates 2%
- Fat 62%
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
- Protein12.5 gabove the median for dairy and egg products (median 9 g)
- Sugars0.37 gin the lowest quarter of dairy and egg products (median 4.7 g)
- Fat9.5 gabove the median for dairy and egg products (median 8.3 g)
- Saturated fat3.1 gbelow the median for dairy and egg products (median 3.3 g)
- Sodium297 mgabove the median for dairy and egg products (median 129 mg)
- Protein per 100 kcal8.7 gprotein density, useful for comparing foods with different calorie levels
- Water75.9 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 | 1.9 g |
Sugars and starch (6)
| Sucrose C | 0 g |
|---|---|
| Glucose C | 0.37 g |
| Fructose C | 0 g |
| Lactose C | 0 g |
| Maltose C | 0 g |
| Galactose C | 0 g |
Amino acids (18)
| Tryptophan C | 0.17 g |
|---|---|
| Threonine C | 0.55 g |
| Isoleucine C | 0.67 g |
| Leucine C | 1.1 g |
| Lysine C | 0.91 g |
| Methionine C | 0.38 g |
| Cystine C | 0.27 g |
| Phenylalanine C | 0.68 g |
| Tyrosine C | 0.5 g |
| Valine C | 0.86 g |
| Arginine C | 0.82 g |
| Histidine C | 0.31 g |
| Alanine C | 0.73 g |
| Aspartic acid C | 1.3 g |
| Glutamic acid C | 1.7 g |
| Glycine C | 0.43 g |
| Proline C | 0.51 g |
| Serine C | 0.97 g |
Individual fatty acids (31)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.058 g |
| Linoleic acid (omega-6, 18:2) C | 1.5 g |
| SFA 4:0 C | 0.004 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.004 g |
| SFA 10:0 C | 0.006 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.033 g |
| SFA 16:0 C | 2.2 g |
| SFA 18:0 C | 0.81 g |
| SFA 20:0 C | 0.003 g |
| MUFA 18:1 C | 3.4 g |
| PUFA 18:3 C | 0.048 g |
| PUFA 20:4 C | 0.19 g |
| SFA 22:0 C | 0.004 g |
| MUFA 14:1 C | 0.007 g |
| MUFA 16:1 C | 0.2 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.027 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.007 g |
| SFA 15:0 C | 0.008 g |
| SFA 17:0 C | 0.021 g |
| SFA 24:0 C | 0 g |
| MUFA 24:1 c C | 0 g |
| PUFA 20:2 n-6 c,c C | 0.018 g |
| MUFA 17:1 C | 0.012 g |
| PUFA 20:3 C | 0.023 g |
| MUFA 15:1 C | 0 g |
| PUFA 22:4 C | 0.013 g |
Carotenoids (15)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 501 µg |
| Retinol C | 159 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 82 IU |
| Vitamin D3 (cholecalciferol) C | 2 µg |
| Cryptoxanthin, beta C | 9 µg |
| Tocopherol, beta C | 0.01 mg |
| Tocopherol, gamma C | 0.5 mg |
| Tocopherol, delta C | 0.06 mg |
| Tocotrienol, alpha C | 0.06 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0.01 mg |
| Tocotrienol, delta C | 0 mg |
Sterols (1)
| Phytosterols C | 0 mg |
|---|
Other components (13)
| Water C | 75.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.5 g |
| Theobromine C | 0 mg |
| Energy C | 597 kJ |
| Vitamin A, IU C | 538 IU |
| Vitamin K (Dihydrophylloquinone) C | 0.1 µg |
| Folic acid C | 0 µg |
| Folate, food C | 35 µg |
| Betaine C | 0.3 mg |
| 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, 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 |
| Egg, turkey, whole, fresh, raw Raw | 171 | 13.7 g | 1.2 g | 11.9 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, 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 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 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, made with cooking spray Cooked | 149 | 12.2 g | 1.2 g | 10.6 g |
| Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables Cooked | 135 | 11.5 g | 2.6 g | 8.7 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 large (50 g): about 72 kcal.
Is cooked egg high in protein?
Cooked egg contains 12.5 g of protein per 100 g (25% of the 50 g Daily Value), or 6.3 g in 1 large (50 g). About 36% of its calories come from protein. Compared with other dairy and egg products, that is above the median (median 9 g).
How many carbs are in cooked egg?
Cooked egg has 0.71 g of total carbohydrates per 100 g, including 0 g of fiber and 0.37 g of sugars.
How much fat is in cooked egg?
Cooked egg contains 9.5 g of fat per 100 g, of which 3.1 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 (56% DV), choline (43% DV), Pantothenic acid (B5) (31% DV), Riboflavin (B2) (30% DV) and Vitamin B12 (30% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked egg?
100 g contains 297 mg of sodium, 13% of the 2,300 mg Daily Value.
Does egg have the same nutrition cooked and frozen?
No. Per 100 g, egg, whole, cooked, 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 172186. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.