Cooking nearly doubles egg digestibility. 51% raw to 91% cooked (Evenepoel et al., J Nutr 1998). Per 100 g: 143 kcal, 12.5 g protein, 9.5 g fat. One poached egg is about 50 g — easy to weigh on a scale.
How should I track Egg, whole, cooked, poached?
Egg, whole, cooked, poached is a good source of protein. Eggs are simple to track, but size matters more than you think. A "large" egg can range from 45 to 70 g without the shell, which means calorie content varies by up to 50%. Research shows portion estimation errors reach 50–200% for protein-dense foods (Almiron-Roig et al., Appetite 2013). For accurate tracking of Egg, whole, cooked, poached, crack and weigh on a kitchen scale — it takes two seconds. Cooking method matters too: a boiled egg is roughly 70 calories, while fried in 5 g oil it jumps to about 110. Log cooking fat separately.