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Eggs are loved by a lot of people across the globe. Be it scrambled eggs with bacon, soft boiled eggs with toast soldiers, egg omelets with cheese, delicious Italian frittatas, or simple poached eggs with vegetables; eggs have become a staple food and an inseparable part of our breakfast, lunch, and dinner recipes. If someone asks me to name one of the healthiest ways of eating eggs, I would always recommend poached eggs, which is indeed a healthy egg recipe. And, making poached eggs is one of the simplest ways of preparing eggs. Eggs are poached in boiling water or in a special instrument, which is called an egg poacher. The preparation method of poached eggs involves a very few ingredients. Moreover, one can combine well prepared poached eggs with healthy green vegetables, or breakfast foods like cereals and fresh fruit juice, to make it a really tasty and nutritious affair.

Poached Eggs Nutrition Facts and Health Benefits

Before we move ahead to learn about the various health benefits of poached eggs, let's learn more about the nutrients that are present in poached eggs. For that, take a look at the following chart that tells you the nutritional values of one large poached egg. All the nutritional values that are given in the following chart are derived from the USDA Nutritional Data Laboratory.

As you can see in the chart below, there is not much of a difference in the nutritional content in raw eggs and poached eggs, and hence, poached eggs are one of the nutrition dense egg recipes. Along with enough amount of energy or calories, poached eggs contain significant amount of protein, calcium, phosphorous, magnesium, potassium and iron. They also contain several vitamins like vitamin A, vitamin D, vitamin E and vitamin B complex. As a result, poached eggs are healthy to be consumed on a daily basis. Additionally, they don't contain high level of fats, cholesterol and sodium, all of which are not healthy when they are consumed in excess amount. Hence, staying healthy with poached eggs is a pretty easy job. All in all, one can say that all the health conscious people consume poached eggs in moderate amounts.

Nutrition Amount
Calories 69
Protein 6.25g
Total fats 4.74g
Carbohydrate 0.35g
Dietary fibers 0.0g
Sugar 0.18g
Calcium 28mg
Copper 0.036mg
Iron 0.88mg
Magnesium 6mg
Manganese 0.014mg
Phosphorous 98mg
Potassium 69mg
Sodium 148mg
Selenium 15.3mcg
Zinc 0.65mg

Calories in Poached Eggs

So, one large egg contains about 69 calories, which is pretty tolerable, considering you are eating one or two poached eggs at a time. A small poached egg contains around 50 calories, while a medium-sized poached egg contains around 60 calories. There are more than 75% people who consume poached eggs for breakfast, while around 15% people prefer eating them during lunch, and the remaining (10%) prefer eating poached eggs for dinner. When eaten for breakfast, poached eggs and their calories get easily digested by the day-to-day work that we indulge into. Hence, as long as you are eating them in limitation and performing your daily routine, poached eggs will always be nutritious for you. Interestingly, many people ask questions like - how many calories are there in poached eggs when eaten with butter, coffee or other accompaniments? Well, if you are going through a similar dilemma, then I have some direct answers for your questions. It is important for you to understand that poached eggs are healthy for you, if they are consumed in moderation.

Generally, poached eggs are eaten with butter and vegetables like asparagus, mushrooms, sun-dried tomatoes, onions, various types of lettuce, drinks like coffee, tea, whole milk, skim milk, juices, and other accompaniments like bread, toast or breakfast cereal. Now, when it comes to counting the calories that are present in poached eggs, one needs to count the calories that are present in their accompaniments. For instance, a cup of coffee contains around 2 calories, butter contains around 100 calories, milk contains around 80 calories, and vegetables contain around 15 to 80 calories. Poached eggs contain almost similar nutritional values as hard-boiled eggs, which is another healthier way of eating eggs. As I said earlier, you can control calories by changing the way of making poached eggs. For instance, you can eat them with toasted whole wheat bread with reduced amount of butter and a cup of coffee, which would automatically control your calorie consumption. Hence, you will be able to gain all the nutritional benefits of poached eggs with low calories.