Skip to content
[N]extrient

Egg Whole (Cooked, Poached)

SR Legacy·Comprehensive Reference Data

Egg, whole, cooked, poached

Dairy and Egg Products

A 100g serving covers 123% of the daily recommended Cholesterol, making Egg Whole (Cooked, Poached) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (12.5g), fat (9.5g), and carbohydrates (0.7g) per 100g. At 143 calories per 100g, Egg Whole (Cooked, Poached) offers moderate energy density suitable for balanced meals. At 297mg of sodium per 100g, Egg Whole (Cooked, Poached) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, Egg Whole (Cooked, Poached) delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value. Contains 370mg of cholesterol per 100g (123% DV), which may matter for individuals actively managing cholesterol.

Calories143KCAL
Protein12.5G
Fat9.5G
Carbs0.71G
Fiber0G

Calorie Distribution

138kcal
  • Protein36%12.5 g
  • Fat62%9.5 g
  • Carbs2%0.71 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water75.8G
Energy143KCAL
Protein12.5G
Total lipid (fat)9.5G
Carbohydrate, by difference0.71G
Fiber, total dietary0G
Total Sugars0.37G
Cholesterol370MG
Vitamin C, total ascorbic acid0MG
Thiamin0.03MG
Riboflavin0.39MG
Niacin0.06MG
Vitamin B-60.14MG
Folate, total35.0UG
Vitamin B-120.71UG
Vitamin A, RAE160UG
Vitamin E (alpha-tocopherol)1.0MG
Vitamin D (D2 + D3)2.0UG
Vitamin K (phylloquinone)0.30UG
Calcium, Ca56.0MG
Iron, Fe1.8MG
Magnesium, Mg12.0MG
Phosphorus, P197MG
Potassium, K138MG
Sodium, Na297MG
Zinc, Zn1.3MG
Copper, Cu0.07MG
Manganese, Mn0.03MG
Selenium, Se30.6UG
Energy597kJ
Ash1.5G
Sucrose0G
Glucose0.37G
Fructose0G
Lactose0G
Maltose0G
Galactose0G
Fluoride, F1.1UG
Pantothenic acid1.5MG
Folic acid0UG
Folate, food35.0UG
Folate, DFE35.0UG
Choline, total234MG
Betaine0.30MG
Vitamin B-12, added0UG
Retinol159UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta9.0UG
Vitamin A, IU538IU
Lycopene0UG
Lutein + zeaxanthin501UG
Vitamin E, added0MG
Tocopherol, beta0.01MG
Tocopherol, gamma0.50MG
Tocopherol, delta0.06MG
Tocotrienol, alpha0.06MG
Tocotrienol, beta0MG
Tocotrienol, gamma0.01MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units82.0IU
Vitamin D3 (cholecalciferol)2.0UG
Vitamin K (Dihydrophylloquinone)0.10UG
Fatty acids, total saturated3.1G
SFA 4:00.004G
SFA 6:00G
SFA 8:00.004G
SFA 10:00.006G
SFA 12:00G
SFA 14:00.03G
SFA 15:00.008G
SFA 16:02.2G
SFA 17:00.02G
SFA 18:00.81G
SFA 20:00.003G
SFA 22:00.004G
SFA 24:00G
Fatty acids, total monounsaturated3.6G
MUFA 14:10.007G
MUFA 15:10G
MUFA 16:10.20G
MUFA 17:10.01G
MUFA 18:13.4G
MUFA 20:10.03G
MUFA 22:10G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated1.9G
PUFA 18:21.5G
PUFA 18:30.05G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.02G
PUFA 20:30.02G
PUFA 20:40.19G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:40.01G
PUFA 22:5 n-3 (DPA)0.007G
PUFA 22:6 n-3 (DHA)0.06G
Fatty acids, total trans0.04G
Phytosterols0MG
Tryptophan0.17G
Threonine0.55G
Isoleucine0.67G
Leucine1.1G
Lysine0.91G
Methionine0.38G
Cystine0.27G
Phenylalanine0.68G
Tyrosine0.50G
Valine0.85G
Arginine0.82G
Histidine0.31G
Alanine0.73G
Aspartic acid1.3G
Glutamic acid1.7G
Glycine0.43G
Proline0.51G
Serine0.97G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
large (50g)726.3g4.7g0.4g

Scaled from Egg Whole (Cooked, Poached)'s per-100g values using USDA portion data.

More in Dairy and Egg Products

Cheese Feta Whole Milk Crumbled

19.7g protein

Cheese Parmesan Grated

421 kcal29.6g protein

Yogurt Fruit Low Fat 11g Protein/8 Oz

105 kcal4.9g protein

Butter Clarified Butter (ghee)

900 kcal0g protein

Yogurt Vanilla or Lemon Flavor Nonfat Milk (Sweetened with Low-calorie Sweetener)

43 kcal3.9g protein

Cheese Pasteurized Process American Vitamin D Fortified

366 kcal18g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Egg Whole Fresh (Raw)

143 kcal12.56g protein

Eggs Grade a Large Egg Whole

148 kcal12.4g protein

Egg Whole Pasteurized (includes Foods for Usda's Food Distribution Program) (Raw, Frozen)

147 kcal12.33g protein

Egg Whole Pasteurized (Raw, Frozen)

150 kcal12.3g protein

Egg Whole (Dried)

575 kcal48.1g protein

Egg Whole (Cooked, Hard-boiled)

155 kcal12.58g protein

Nutrient Highlights

  • Egg Whole (Cooked, Poached) is a excellent source of Protein (25% DV) — see top foods ranked by Protein
  • Egg Whole (Cooked, Poached) is a good source of Sodium (13% DV) — see top foods ranked by Sodium
  • Egg Whole (Cooked, Poached) is a good source of Zinc (12% DV) — see top foods ranked by Zinc
  • Egg Whole (Cooked, Poached) is a good source of Iron (10% DV) — see top foods ranked by Iron
  • Egg Whole (Cooked, Poached) is a good source of Vitamin D (10% DV) — see top foods ranked by Vitamin D

Dietary Considerations

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 3% (#248 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories143
% Daily Value*
Total Fat 9.5G12%
Cholesterol 370MG123%
Sodium 297MG13%
Total Carbohydrate 0.71G0%
Dietary Fiber 0G0%
Total Sugars 0.37G
Protein 12.5G25%
Vitamin D 2.0UG10%
Calcium 56.0MG4%
Iron 1.8MG10%
Potassium 138MG3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172186.

View on USDA FoodData Central →