Soft Boiled Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of soft boiled contains 155 calories, 12.6g protein, 1.1g carbs, and 10.6g fat. Soft Boiled is a good source of iron, zinc, phosphorus.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 kcal | 8% |
| Protein | 12.6g | 25% |
| Carbohydrates | 1.1g | 0% |
| Total Fat | 10.6g | 14% |
| Sodium | 124.0mg | 5% |
| Calcium | 10.0mg | 1% |
| Iron | 126.0mg | 700% |
| Magnesium | 1.0mg | 0% |
| Zinc | 172.0mg | 1564% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.50mcg | 0% |
| Phosphorus | 149.0mg | 12% |
Is Soft Boiled Good for You?
Yes, soft boiled is an excellent nutritional choice. It delivers 12.6g of protein (25% Daily Value) to support muscle health, along with 126mg of iron (700% Daily Value) for oxygen transport and energy production. With just 155 calories per 100g, it is a nutrient-dense option that fits well into balanced diets.
Key Health Benefits of Soft Boiled
High in Protein for Muscle Support — Soft boiled contains 12.6g of protein per 100g, making it an efficient way to meet your daily protein needs and support muscle maintenance and repair.
Exceptional Iron Content — With an impressive 126mg of iron per 100g (700% Daily Value), it is one of the most iron-rich foods available, crucial for preventing anemia and maintaining healthy energy levels.
Outstanding Zinc for Immune Function — Soft boiled provides 172mg of zinc per 100g (1564% Daily Value), far exceeding daily requirements and supporting immune system strength, wound healing, and hormone production.
Phosphorus for Bone Health — At 149mg per 100g (12% Daily Value), phosphorus works with calcium to maintain strong bones and teeth, though soft boiled is relatively low in calcium itself.
Low Calorie, High Nutrient Density — At just 155 calories per 100g, it is an efficient way to obtain substantial amounts of essential nutrients without excess energy intake.
How Does Soft Boiled Compare?
Soft boiled stands out compared to raw or hard-boiled alternatives due to its optimized nutrient absorption and tender texture. While it is nutritionally similar to hard-boiled, the gentler cooking process of soft boiling may preserve slightly more heat-sensitive nutrients. This makes it a practical middle ground for those seeking both nutrition and digestibility.
Frequently Asked Questions
How many calories is in soft boiled?
Soft boiled contains 155 calories per 100g, making it a relatively low-calorie protein source that can fit easily into calorie-conscious meal plans.
Is soft boiled good for weight loss?
Yes, soft boiled is excellent for weight loss because it is high in protein (12.6g per 100g) to keep you full while remaining low in calories (155 per 100g). The protein content helps preserve muscle mass while you create a calorie deficit.
Does soft boiled have more iron than other foods?
Soft boiled is extraordinarily high in iron with 126mg per 100g (700% Daily Value)—far exceeding most foods. This makes it one of the most iron-dense foods available, surpassing many red meats and plant-based sources.
Is soft boiled keto-friendly?
Yes, soft boiled is very keto-friendly because it is low in carbohydrates (just 1.1g per 100g) while being rich in protein and fat, making it an ideal choice for ketogenic diets.
How long can you store soft boiled, and can you reheat it?
Soft boiled should be refrigerated and consumed within 3-4 days for safety. You can gently reheat it by placing it in warm (not boiling) water for a few minutes, though many prefer eating it cold or at room temperature.
How to Track Soft Boiled Nutrition with Gram
The Gram app makes logging soft boiled simple—just snap a photo using our AI food scanner and it instantly recognizes the item and pulls up the complete nutritional breakdown. You’ll see all macro and micronutrients at a glance, making it easy to monitor your iron, zinc, and protein intake throughout the day. This seamless tracking helps you stay informed about your nutritional goals without manual data entry.
Frequently Asked Questions
How many calories is in soft boiled?
Soft boiled contains 155 calories per 100g, making it a relatively low-calorie protein source that can fit easily into calorie-conscious meal plans.
Is soft boiled good for weight loss?
Yes, soft boiled is excellent for weight loss because it is high in protein (12.6g per 100g) to keep you full while remaining low in calories (155 per 100g). The protein content helps preserve muscle mass while you create a calorie deficit.
Does soft boiled have more iron than other foods?
Soft boiled is extraordinarily high in iron with 126mg per 100g (700% Daily Value)—far exceeding most foods. This makes it one of the most iron-dense foods available, surpassing many red meats and plant-based sources.
Is soft boiled keto-friendly?
Yes, soft boiled is very keto-friendly because it is low in carbohydrates (just 1.1g per 100g) while being rich in protein and fat, making it an ideal choice for ketogenic diets.
How long can you store soft boiled, and can you reheat it?
Soft boiled should be refrigerated and consumed within 3-4 days for safety. You can gently reheat it by placing it in warm (not boiling) water for a few minutes, though many prefer eating it cold or at room temperature.
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Nutrition data sourced from USDA FoodData Central. Track soft boiled and thousands of other foods with the Gram app.