Poached egg nutrition

Egg being poached

Poaching is one of the healthiest ways of cooking eggs because you do not need to add fat in the form of oil or butter. Of course the foods that you serve with poached eggs will influence the nutritional composition of the meal.  Add some toasted wholemeal or rye bread and some vegetables such as a crunchy salad, a couple of grilled tomatoes, or some baked beans to add extra fibre and nutrients to your meal. Try your poached egg on top of some fresh wilted spinach with a sprinkle of grated mature cheddar.

Because no extra fat is needed to poach eggs, no extra calories are added. Therefore typically one large poached egg would contain just under 80 calories.


Typical nutritional values per large egg:

  • Energy 78kcals 

  • Protein 7.5g 

  • Total fat 5.4g 

  • Saturated fat 1.5g 

  • Salt 0.23g

If you use a medium rather than a large egg, calories and other nutritional values will be slightly lower.