Poached Egg Calories & Nutrition (पोच्ड अंडा)

Poached Egg has 62 calories per 1 egg (124 kcal per 100 g)

Protein Foods Health Rating: 9/10 Best time: Breakfast
62 kcal

Poached Egg Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Poached Egg broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 egg standard 50 g 62 kcal 6 g 0.2 g 4.1 g
2 eggs 100 g 124 kcal 12 g 0.4 g 8.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Poached Egg to your thali See the total calories of your whole meal.
Nutrition Facts — Poached Egg (per 1 egg)
Nutrient Per serving Per 100 g % DV*
Calories 62 kcal 124 kcal 3%
Protein 6 g 12 g 12%
Carbohydrates 0.2 g 0.4 g 0%
Fat 4.1 g 8.2 g 6%
Fiber 0.1 g 0.2 g 0%
Sugar 0 g 0 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 6 g · 39%
Carbs 0.2 g · 1%
Fat 4.1 g · 60%
Burn it off

Minutes of activity to burn 62 kcal (70 kg adult):

Brisk walking 13 min
Cycling 9 min
Running 7 min
Yoga 18 min

Is Poached Egg good for weight loss?

Yes — a good choice

Poached Egg carries roughly 124 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 12 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Poached Egg good for muscle gain?

Useful as a supporting food

Poached Egg provides about 12 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 9.7 g of protein per 100 kcal, so it is an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Poached Egg

Pair with salad or a roti rather than naan or extra rice for a lighter meal. A good way to add protein to lunch or dinner.

About Poached Egg

An egg cooked gently in simmering water without oil, keeping the yolk soft.

Frequently asked questions about Poached Egg

1 egg poached egg (50 g) contains approximately 62 calories, along with 6 g protein, 0.2 g carbohydrates and 4.1 g fat.

1 poached egg (50 g) mein lagbhag 62 calorie aur 6 g protein hota hai. Isme 0.2 g carbs aur 4.1 g fat bhi hota hai.

1 पोच्ड अंडा (50 ग्राम) में लगभग 62 कैलोरी और 6 ग्राम प्रोटीन होता है। इसमें 0.2 ग्राम कार्बोहाइड्रेट और 4.1 ग्राम फैट भी होता है।

100 g of Poached Egg contains about 124 calories, 12 g protein, 0.4 g carbs and 8.2 g fat.

2 eggs works out to roughly 124 calories and 12 g of protein in total.

Yes — a good choice. Poached Egg carries roughly 124 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 12 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Poached Egg contains about 12 g of protein per 100 g, which is considered moderate for Indian foods.

Poached Egg provides roughly 0.4 g of carbohydrates and 0 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Poached Egg is best eaten at breakfast.

For a 70 kg adult, burning the roughly 62 calories in 1 egg poached egg takes brisk walking for about 13 minutes, or cycling for about 9 minutes, or running for about 7 minutes, or yoga for about 18 minutes.

Compare Poached Egg with other foods

Poached Egg vs Chana Masala Poached Egg vs Tandoori Chicken Poached Egg vs Egg Poached Egg vs Fish Curry Poached Egg vs Anchovy

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Baked Fish

171 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.