Group · Dairy
Soft-boiled egg
The soft-boiled egg is one of the simplest and most popular ways to cook an egg: you just lower the whole egg, in its shell, into simmering water for a few minutes to get a white that is just set and a yolk that stays runny. This gentle cooking method preserves the delicate taste and lets you make the most of the egg’s nutritional qualities. With around 142 kcal per 100 g, or about 70 kcal for a medium egg, it provides nearly 12.2 g of protein and 9.82 g of fat, for very little carbohydrate. Inexpensive, filling and versatile, the soft-boiled egg naturally has its place at breakfast and in a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 142 kcal |
| Kilojoules | 590 kJ |
| Protein | 12,2 g |
| Carbohydrate | 1,1 g |
| Fat | 9,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Selenium23,8 µg43 %
- Vitamin B120,96 µg38 %
- Iodine50,4 µg34 %
- Vitamin B20,41 mg29 %
- Vitamin B957 µg29 %
- Vitamin D1,28 µg26 %
- DHA0,06 g23 %
- Vitamin B51,34 mg22 %
See the other 13 nutrients
- Phosphorus155 mg22 %
- Calcium150 mg19 %
- Vitamin A133 µg17 %
- Iron1,9 mg14 %
- Omega-6 LA1,06 g11 %
- Zinc0,93 mg9 %
- Potassium164 mg8 %
- Vitamin B10,08 mg7 %
- Vitamin B60,06 mg4 %
- Total omega-30,1 g4 %
- Magnesium11,7 mg3 %
- Omega-3 ALA0,04 g2 %
- Vitamin B30,06 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The secret to a good soft-boiled egg is the timing: allow about 3 minutes in boiling water for a medium egg straight from the fridge, long enough to get a tender white and a liquid yolk, ideal for dipping toast soldiers. Beyond that, you are getting closer to a poached egg or a medium-boiled egg. Choose extra-fresh eggs, as this cooking method leaves the yolk lightly cooked. This gentle cooking preserves nutrients better than very fatty preparations.
Nutrition facts and benefits: the soft-boiled egg is an excellent source of complete protein, containing all the essential amino acids. Its yolk provides vitamin A, vitamin D, B vitamins, choline, selenium and iron, while the white holds most of the protein for very few calories. With less than 1.08 g of carbohydrate, its glycaemic index is negligible, which makes it an ally for filling meals.
- Portions: 1 to 2 eggs at a time is a sensible portion; you can eat them several times a week as part of a varied diet.
- Pairings: wholemeal bread soldiers, vegetable sticks, a green salad or carrot sticks for a light but complete meal.
- Best time: at breakfast to start the day feeling full, or as a light meal in the evening.
For active people: the soft-boiled egg is a source of very high biological value protein, perfect for supporting muscle recovery after exercise. You can include it in a snack with carbohydrates, such as bread or a piece of fruit, to replenish stores. To vary your protein intake, also think of 0% fat fromage blanc or protein snack ideas. Discover other sources in the dairy products and eggs family.
Weight control: low in calories yet very filling, the soft-boiled egg is useful if you are trying to lose weight, as it naturally limits cravings. Most of the fat is in the yolk; if you are watching your fat intake, you can rely more on the white. Just avoid serving it with too much butter or bread. To see how its calories compare with other foods, check the calorie table.
Pregnant? Undercooked eggs (soft-boiled, medium-boiled, runny fried eggs) are not recommended; well-cooked eggs are allowed. See our guide to soft-boiled eggs during pregnancy.