Poached eggs are a nutrient-rich food that provides a range of essential vitamins, minerals, and proteins. One large poached egg contains approximately 70 calories, 6 grams of protein, and 5 grams of fat. Eggs are also an excellent source of various nutrients, including vitamin D, choline, and riboflavin. The nutritional content of poached eggs can vary depending on the size of the egg and the cooking method, but overall, they are a healthy and nutritious addition to a balanced diet.
Nutritional Content of Poached Eggs
A large poached egg typically contains the following nutrients:
- Protein: 6 grams
- Fat: 5 grams
- Carbohydrates: 0.6 grams
- Fiber: 0 grams
- Sugar: 0.6 grams
- Sodium: 60 milligrams
- Cholesterol: 186 milligrams
Vitamins and Minerals in Poached Eggs
Poached eggs are a rich source of various vitamins and minerals, including:
| Vitamin/Mineral | Amount per large egg |
|---|---|
| Vitamin D | 40-50 IU |
| Choline | 125 milligrams |
| Riboflavin (B2) | 0.2 milligrams |
| Folate | 23.5 micrograms |
| Vitamin B12 | 0.6 micrograms |
| Iron | 0.6 milligrams |
Daily Needs and Poached Eggs
Poached eggs can contribute to daily needs for various nutrients. For example, one large poached egg provides approximately 10-15% of the daily recommended intake of protein and vitamin D. Poached eggs are also a good source of choline, which is essential for brain function and development. The daily recommended intake of choline is 425 milligrams for women and 550 milligrams for men, and one large poached egg provides approximately 25-30% of this amount.
Health Benefits of Poached Eggs
Poached eggs have several potential health benefits due to their nutrient-rich content. Some of these benefits include:
- Supporting eye health due to their high content of lutein and zeaxanthin
- Supporting brain function due to their high content of choline
- Supporting heart health due to their high content of protein and healthy fats
- Supporting bone health due to their high content of vitamin D and calcium
How many poached eggs should I eat per day?
+The recommended daily intake of eggs can vary depending on individual factors such as age, sex, and overall health. Generally, it is recommended to limit egg consumption to 2-3 per day. However, it’s always best to consult with a healthcare professional or registered dietitian for personalized nutrition advice.
Are poached eggs a good source of protein?
+Yes, poached eggs are an excellent source of protein. One large poached egg contains approximately 6 grams of protein, making them a great addition to a protein-rich diet.
