Egg, whole, cooked, poached: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Delicately cooked without its shell in simmering water, a poached egg features a firm white and a gloriously runny yolk, perfect for topping toast, salads, or Eggs Benedict.
Per 100g reference serving, Egg, whole, cooked, poached provides 143 kcal of energy, 12.5g protein (36% of calories), 0.71g total carbohydrates (2% of calories, including 0g dietary fiber and 0.37g sugars), and 9.47g total fat (62% of calories).
Vitamins Profile in Egg, whole, cooked, poached (Per 100g)
Track how Egg, whole, cooked, poached contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 2 µg | 10% DV |
| Vitamin B12 (Cobalamin) | 0.71 µg | 29.6% DV |
| Vitamin A (RAE) | 160 µg | 17.8% DV |
| Vitamin E (Alpha-Tocopherol) | 1.68 mg | 11.2% DV |
| Vitamin K (Phylloquinone) | 0.4 µg | 0.3% DV |
| Vitamin B1 (Thiamin) | 0.032 mg | 2.7% DV |
| Vitamin B2 (Riboflavin) | 0.387 mg | 29.8% DV |
| Vitamin B3 (Niacin) | 0.063 mg | 0.4% DV |
| Vitamin B5 (Pantothenic Acid) | 1.53 mg | 30.5% DV |
| Vitamin B6 (Pyridoxine) | 0.144 mg | 8.5% DV |
| Total Folate (Vitamin B9) | 35 µg | 8.8% DV |
| Folate (Dietary Folate Equivalents) | 35 µg | 8.8% DV |
| Natural Food Folate | 35 µg | 8.8% DV |
| Choline | 234 mg | 42.6% DV |
| Betaine (Trimethylglycine) | 0.3 mg | 0.1% DV |
| Preformed Retinol | 159 µg | 17.7% DV |
| Beta-Cryptoxanthin | 9 µg | 1.5% DV |
| Lutein + Zeaxanthin | 501 µg | 5% DV |
Minerals & Electrolytes in Egg, whole, cooked, poached (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.75 mg | 9.7% DV |
| Calcium (Ca) | 56 mg | 4.3% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 138 mg | 2.9% DV |
| Zinc (Zn) | 1.29 mg | 11.7% DV |
| Selenium (Se) | 30.6 µg | 55.6% DV |
| Phosphorus (P) | 197 mg | 15.8% DV |
| Copper (Cu) | 0.072 mg | 8% DV |
| Manganese (Mn) | 0.028 mg | 1.2% DV |
| Sodium (Na) | 297 mg | 12.9% DV |
| Fluoride (F) | 1.1 µg | 0% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.058 g | 11.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.048 g | 3% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.55 g | 11.1% DV |
| Monounsaturated Fat (MUFA) | 3.64 g | 12.1% DV |
| Polyunsaturated Fat (PUFA) | 1.9 g | 9.5% DV |
| Saturated Fat (SFA) | 3.11 g | 15.6% DV |
| Dietary Cholesterol | 370 mg | 100% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.08 g | 36.1% DV |
| Isoleucine (BCAA) | 0.669 g | 44.6% DV |
| Valine (BCAA) | 0.855 g | 47.5% DV |
| Lysine | 0.909 g | 43.3% DV |
| Methionine | 0.378 g | 37.8% DV |
| Tryptophan | 0.166 g | 41.5% DV |
| Phenylalanine | 0.677 g | 45.1% DV |
| Threonine | 0.553 g | 50.3% DV |
| Histidine | 0.308 g | 38.5% DV |
| Glycine | 0.43 g | 14.3% DV |
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Frequently Asked Questions
100 grams of Egg, whole, cooked, poached contains 143 calories (kcal), 12.5g of protein, 0.71g of carbohydrates (0g fiber, 0.37g total sugars), and 9.47g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg, whole, cooked, poached has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 9.48 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg, whole, cooked, poached: Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Egg, whole, cooked, poached by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.