Whole Egg, Cooked, Poached — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Alanine | 0.732 g |
| Alcohol, ethyl | 0 g |
| Arginine | 0.817 g |
| Ash | 1.46 g |
| Aspartic acid | 1.32 g |
| Betaine | 0.3 mg |
| Caffeine | 0 mg |
| Calcium, Ca | 56 mg |
| Carbohydrate, by difference | 0.71 g |
| Carotene, alpha | 0 µg |
| Carotene, beta | 0 µg |
| Cholesterol | 370 mg |
| Choline, total | 234 mg |
| Copper, Cu | 0.072 mg |
| Cryptoxanthin, beta | 9 µg |
| Cystine | 0.271 g |
| Energy | 143 kcal |
| Energy | 597 kJ |
| Fatty acids, total monounsaturated | 3.64 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| Fatty acids, total saturated | 3.11 g |
| Fatty acids, total trans | 0.038 g |
| Fiber, total dietary | 0 g |
| Fluoride, F | 1.1 µg |
| Folate, DFE | 35 µg |
| Folate, food | 35 µg |
| Folate, total | 35 µg |
| Folic acid | 0 µg |
| Fructose | 0 g |
| Galactose | 0 g |
| Glucose | 0.37 g |
| Glutamic acid | 1.67 g |
| Glycine | 0.43 g |
| Histidine | 0.308 g |
| Iron, Fe | 1.75 mg |
| Isoleucine | 0.669 g |
| Lactose | 0 g |
| Leucine | 1.08 g |
| Lutein + zeaxanthin | 501 µg |
| Lycopene | 0 µg |
| Lysine | 0.909 g |
| Magnesium, Mg | 12 mg |
| Maltose | 0 g |
| Manganese, Mn | 0.028 mg |
| Methionine | 0.378 g |
| MUFA 14:1 | 0.007 g |
| MUFA 15:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| MUFA 17:1 | 0.012 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.027 g |
| MUFA 22:1 | 0 g |
| MUFA 24:1 c | 0 g |
| Niacin | 0.063 mg |
| Pantothenic acid | 1.53 mg |
| Phenylalanine | 0.677 g |
| Phosphorus, P | 197 mg |
| Phytosterols | 0 mg |
| Potassium, K | 138 mg |
| Proline | 0.51 g |
| Protein | 12.5 g |
| PUFA 18:2 | 1.55 g |
| PUFA 18:3 | 0.048 g |
| PUFA 18:4 | 0 g |
| PUFA 2:5 n-3 (EPA) | 0 g |
| PUFA 20:2 n-6 c,c | 0.018 g |
| PUFA 20:3 | 0.023 g |
| PUFA 20:4 | 0.188 g |
| PUFA 22:4 | 0.013 g |
| PUFA 22:5 n-3 (DPA) | 0.007 g |
| PUFA 22:6 n-3 (DHA) | 0.058 g |
| Retinol | 159 µg |
| Riboflavin | 0.387 mg |
| Selenium, Se | 30.6 µg |
| Serine | 0.967 g |
| SFA 10:0 | 0.006 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.033 g |
| SFA 15:0 | 0.008 g |
| SFA 16:0 | 2.22 g |
| SFA 17:0 | 0.021 g |
| SFA 18:0 | 0.808 g |
| SFA 20:0 | 0.003 g |
| SFA 22:0 | 0.004 g |
| SFA 24:0 | 0 g |
| SFA 4:0 | 0.004 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0.004 g |
| Sodium, Na | 297 mg |
| Sucrose | 0 g |
| Sugars, total including NLEA | 0.37 g |
| Theobromine | 0 mg |
| Thiamin | 0.032 mg |
| Threonine | 0.553 g |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, delta | 0.06 mg |
| Tocopherol, gamma | 0.5 mg |
| Tocotrienol, alpha | 0.06 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, delta | 0 mg |
| Tocotrienol, gamma | 0.01 mg |
| Total lipid (fat) | 9.47 g |
| Tryptophan | 0.166 g |
| Tyrosine | 0.497 g |
| Valine | 0.855 g |
| Vitamin A, IU | 538 IU |
| Vitamin A, RAE | 160 µg |
| Vitamin B-12 | 0.71 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin B-6 | 0.144 mg |
| Vitamin C, total ascorbic acid | 0 mg |
| Vitamin D (D2 + D3) | 2 µg |
| Vitamin D (D2 + D3), International Units | 82 IU |
| Vitamin D3 (cholecalciferol) | 2 µg |
| Vitamin E (alpha-tocopherol) | 1.04 mg |
| Vitamin E, added | 0 mg |
| Vitamin K (Dihydrophylloquinone) | 0.1 µg |
| Vitamin K (phylloquinone) | 0.3 µg |
| Water | 75.8 g |
| Zinc, Zn | 1.29 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 172186, usda_sr (released 2018-04). https://bettermenu.live/tools/ingredient-search/us/foods/whole-egg-cooked-poached-172186/