Poached Eggs

Poached eggs are whole eggs gently cooked in simmering water, resulting in a tender white and a warm, runny yolk. The only essential ingredient is a fresh egg, often cooked with a splash of vinegar to help the white set neatly. This simple preparation is a breakfast staple enjoyed worldwide, from classic Eggs Benedict in the United States to being a common addition to soups and salads in many cuisines.

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🍽️ Nutrition at a glance

A single large poached egg is a low-carb, high-protein food, providing about 6-7 grams of protein and 5 grams of healthy fats. It is rich in essential nutrients like vitamin B12, selenium, and choline, with a calorie count of roughly 70-80 per egg.

Nutrition breakdown

Calories	143 kcal
Protein	12.6 g
Carbs	0.7 g
Fat	9.5 g
Fiber	0 g
Sugar	0.4 g
Sodium	142 mg
Cholesterol	372 mg
Vitamin D	2.2 mcg
Vitamin B12	0.9 mcg
Riboflavin (B2)	0.5 mg
Selenium	30.7 mcg
Phosphorus	198 mg
Choline	294 mg
Vitamin A	270 IU

Per 2 large eggs (100 g) · estimated, varies by recipe

💡 What's interesting

The technique of poaching is celebrated for its ability to transform a simple egg into an elegant dish without adding any extra fats or calories from cooking oil. Nutritionally, the runny yolk is considered a highly bioavailable source of nutrients, and the cooking method helps preserve its delicate vitamins better than frying.