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Boil water
Bowl water in a wide vessel and simmer it .
Poached egg
Poached egg has 67.1 calories per serving (1 Large Piece) — that's 129.1 calories per 100g. It provides 6.5g protein, 0.3g carbs, and 4.4g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management.
Track the exact calories and macros of Poached egg in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories67.1 kcal
- Carbs0.3 g (1.4 kcal)
- Protein6.5 g (25.9 kcal)
- Fats4.4 g (39.8 kcal)
Nutrition Label
Poached egg
- Serving Size1 Large Piece (50 g)
- Calories67.1 kcal
- Carbs0.3 g
- Fiber0.3 g
- Sugar0.0 g
- Protein6.5 g
- Fat4.4 g
- Saturated fat1.4 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat0.6 g
- Cholesterol176.0 mg
- Sodium378.3 mg
Nutrition per 100g
- Calories129.1 kcal
- Carbs0.7 g
- Fiber0.6 g
- Sugar0.0 g
- Protein12.5 g
- Fat8.5 g
- Cholesterol338.4 mg
- Sodium727.4 mg
1 serving = 52g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Whole egg raw
100 Grams
Salt
2 Grams
Black pepper powder
2 Grams
Instructions
1
2
Slide the egg
Break one egg into a small bowl and gently slide it into the water. Immediately repeat with the second egg.
3
Serve
Remove with a slotted spoon. Season with salt and black pepper and serve immediately.
Also Known As
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Poached egg | Sooriya Kilangu Muttai | Sunny side up egg | Bet Kukdi |
|---|---|---|---|---|
| Calories | 67.1 kcal | 100.8 kcal | 100.8 kcal | 167.7 kcal |
| Carbs | 0.3 g | 0.6 g | 0.6 g | 1.5 g |
| Protein | 6.5 g | 5.9 g | 5.9 g | 9.9 g |
| Fat | 4.4 g | 8.3 g | 8.3 g | 13.6 g |
| Fiber | 0.3 g | 0.6 g | 0.6 g | 0.4 g |
| Sugar | 0 g | 0 g | 0 g | 1.2 g |
| Sodium | 378.3 mg | 339.3 mg | 339.3 mg | 457.4 mg |
| Cholesterol | 176 mg | 157.8 mg | 157.8 mg | 251.4 mg |
Health Goals Suitability
Weight Loss
At 67.1 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (6.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — cholesterol (176mg) is on the higher side.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Large Piece (~52g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~52g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~52g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~52g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Meal prep friendly
Poached egg stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (134.2-201.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Poached egg contains 67.1 kcal (6.5g protein, 0.3g carbs, 4.4g fat). That's 129.1 kcal per 100g. You can track exact portions in the Hint app.
At 67.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Poached egg has 6.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Poached egg is light enough for dinner at 67.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Poached egg is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
