Cooked eggs score DIAAS 114–137. Top protein quality (Martins & Stein, J Nutr Sci 2024). Per 100 g: 143 kcal, 12.5 g protein, 9.5 g fat. Poaching and steaming add no extra fat — just water or steam.
How should I track Whole Egg, poached?
Whole Egg, 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 Whole Egg, 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.