How Many Calories in a Poached Egg

A standard poached egg made from a medium egg contains around 65 to 70 calories, depending on its size. Large eggs contain approximately 75 to 80 calories, while extra-large eggs can go up to 90 calories. The calorie content comes from the protein-rich egg white and the fat-rich yolk, with no added oil or butter involved in the cooking process which is why poaching is considered one of the leanest ways to cook an egg.

Since poaching involves cooking the egg in simmering water without any added fat, it retains all its nutritional value without contributing unnecessary calories from frying oils or butter.

Nutritional Breakdown

A poached egg offers a balanced nutritional profile. Most of the protein is found in the egg white, delivering around 6 to 7 grams of high-quality protein per egg, depending on size. The yolk contains the majority of the fat, around 5 to 6 grams, including both saturated and unsaturated fats. The yolk is also where you’ll find key vitamins such as vitamin D, vitamin B12, and choline, which support brain function and metabolism.

Poached eggs contain zero carbohydrates and are naturally gluten-free, making them suitable for low-carb or ketogenic diets. They’re also rich in essential nutrients such as selenium, riboflavin, and phosphorus, which are important for immune health and energy production.

How Poached Eggs Fit Into Your Diet

Poached eggs are an excellent choice for people watching their calorie intake, aiming for lean protein sources, or following a heart-healthy diet. Because they’re cooked without oil, they’re lower in calories than fried or scrambled eggs cooked with butter or cream. This makes them ideal for anyone looking to maximise nutrition without increasing fat intake unnecessarily.

They’re particularly effective as a breakfast or light lunch option, offering satiety and protein without excess calories. Paired with vegetables or wholegrains, they form a balanced meal that supports energy and appetite control.

Poached Eggs vs Other Egg Styles

Compared to other preparations, poached eggs are among the lowest in calories. A fried egg, depending on the amount of oil used, can range from 90 to 120 calories, while scrambled eggs made with butter or milk often hit 100–150 calories or more per egg. Boiled eggs have a similar calorie profile to poached eggs, as they are also cooked without added fat, though poaching can retain slightly more moisture and is sometimes preferred for texture and flavour.

Glycaemic Index and Metabolic Impact

Eggs, including poached ones, have a glycaemic index of zero. They contain no carbohydrates and therefore do not raise blood glucose levels, making them an excellent choice for people managing diabetes or insulin resistance. Their high protein and fat content also makes them satiating, helping reduce cravings and stabilise appetite for several hours after eating.

The Egg’s Size Matters More Than Most People Realise

The calorie count of a poached egg varies noticeably with size. While a medium egg is around 66–70 calories, a large egg can easily be 75–80 calories, and an extra-large egg can hit 90+. Many people don't check the size of their eggs, so they may underestimate their intake, especially if they eat two or more eggs at a time.

What You Eat With It Changes Everything

A poached egg might be lean, but it’s rarely eaten in isolation. Common pairings like buttered toast, hollandaise sauce, or smashed avocado add calories quickly. For example, eggs Benedict — which includes poached eggs on an English muffin with bacon and hollandaise can total over 600 calories per serving. That’s a massive leap from just 70 calories per egg.

Even “healthy” pairings like wholegrain bread or olive oil drizzle can double or triple the calorie total if not portioned properly.

Poaching Retains Nutrients Better Than High-Heat Cooking

One lesser-known advantage of poaching is that it uses gentle, moist heat, which helps preserve heat-sensitive nutrients like vitamin B12 and choline. Frying or scrambling at high temperatures, especially with added fats, can degrade certain vitamins. So, if you're looking for maximum nutritional value per calorie, poaching is one of the most efficient ways to prepare eggs.

Great for Meal Planning and Batch Cooking

Poached eggs are also a smart option for meal prepping. You can poach several eggs ahead of time and store them in cold water in the fridge, then reheat gently in hot water for 30 seconds when needed. This makes them a convenient protein source that’s lean, ready to go, and portion-controlled, perfect for low-calorie meal plans.

No Hidden Oils or Fats

One of the biggest benefits of poaching compared to frying is that there are no hidden calories from cooking oil, butter, or sprays. Even a light spray of olive oil can add 40–50 calories, which defeats the purpose for those trying to eat lean. With poaching, what you see is what you get which makes it one of the most honest calorie counts in your kitchen.

Summary

A single poached egg contains around 65 to 80 calories, depending on size, and delivers a solid dose of high-quality protein, essential fats, and key micronutrients. It’s one of the healthiest and most calorie-efficient ways to enjoy eggs, especially compared to fried or butter-laden options. Naturally low in carbohydrates and rich in nutrients, poached eggs are ideal for anyone looking to eat clean, control calories, or maintain stable energy throughout the day.