Conversion Calculator

Amount of nutrients in 100 g (grams) of Egg, whole, cooked, poached.

Nutrient	Amount and Unit	Percentage
Water	75.85 g	75.85%
Energy (calorie)	143 kcal
Energy (joule)	597 kJ
Protein	12.51 g	12.51%
Total lipid (fat)	9.47 g	9.47%
Ash	1.46 g	1.46%
Carbohydrate, by difference	0.71 g	0.71%
Fiber, total dietary	0 g
Sugars, total	0.37 g	0.37%
Sucrose	0 g
Glucose (dextrose)	0.37 g	0.37%
Fructose	0 g
Lactose	0 g
Maltose	0 g
Galactose	0 g
Calcium, Ca	56 mg	0.06%
Iron, Fe	1.75 mg
Magnesium, Mg	12 mg	0.01%
Phosphorus, P	197 mg	0.20%
Potassium, K	138 mg	0.14%
Sodium, Na	297 mg	0.30%
Zinc, Zn	1.29 mg
Copper, Cu	0.072 mg
Manganese, Mn	0.028 mg
Selenium, Se	30.6 µg
Fluoride, F	1.1 µg
Vitamin C, total ascorbic acid	0 mg
Thiamin	0.032 mg
Riboflavin	0.387 mg
Niacin	0.063 mg
Pantothenic acid	1.527 mg
Vitamin B-6	0.144 mg
Folate, total	35 µg
Folic acid	0 µg
Folate, food	35 µg
Folate, DFE	35 µg
Choline, total	234.1 mg	0.23%
Betaine	0.3 mg
Vitamin B-12	0.71 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	160 µg
Retinol	159 µg
Carotene, beta	0 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	9 µg
Vitamin A, IU	538 IU
Lycopene	0 µg
Lutein + zeaxanthin	501 µg
Vitamin E (alpha-tocopherol)	1.04 mg
Vitamin E, added	0 mg
Tocopherol, beta	0.01 mg
Tocopherol, gamma	0.5 mg
Tocopherol, delta	0.06 mg
Tocotrienol, alpha	0.06 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0.01 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3)	2 µg
Vitamin D3 (cholecalciferol)	2 µg
Vitamin D	82 IU
Vitamin K (phylloquinone)	0.3 µg
Dihydrophylloquinone	0.1 µg
Fatty acids, total saturated	3.113 g	3.11%
4:0 butanoic, butyric fatty acid	0.004 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0.004 g
10:0 decanoic, capric fatty acid	0.006 g	0.01%
12:0 dodecanoic, lauric fatty acid	0 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0.033 g	0.03%
15:0 monounsaturated fatty acid	0.008 g	0.01%
16:0 hexadecanoic, palmitic fatty acid	2.222 g	2.22%
17:0 heptadecanoic, margaric fatty acid	0.021 g	0.02%
18:0 octadecanoic, stearic fatty acid	0.808 g	0.81%
20:0 eicosanoic, arachidic fatty acid	0.003 g
22:0 saturated fatty acid	0.004 g
24:0 saturated fatty acids	0 g
Fatty acids, total monounsaturated	3.643 g	3.64%
14:1 monounsaturated fatty acid	0.007 g	0.01%
15:1 monounsaturated fatty acid	0 g
16:1 undifferentiated, hexadecenoic, palmitoleic	0.2 g	0.2%
17:1 monounsaturated fatty acid	0.012 g	0.01%
18:1 undifferentiated	3.397 g	3.40%
20:1 eicosenoic, gadoleic	0.027 g	0.03%
22:1 undifferentiated, docosenoic, erucic	0 g
24:1 monounsaturated fatty acids	0 g
Fatty acids, total polyunsaturated	1.904 g	1.90%
18:2 undifferentiated	1.549 g	1.55%
18:3 undifferentiated, octadecatrienoic, linolenic	0.048 g	0.05%
18:4 octadecatetraenoic, parinaric	0 g
20:2 n-6 c,c	0.018 g	0.02%
20:3 undifferentiated	0.023 g	0.02%
20:4 undifferentiated, eicosatetraenoic, arachidonic	0.188 g	0.19%
20:5 n-3 (EPA)	0 g
22:4 polyunsaturated fatty acids	0.013 g	0.01%
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0.007 g	0.01%
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0.058 g	0.06%
Fatty acids, total trans	0.038 g	0.04%
Cholesterol	370 mg	0.37%
Phytosterols	0 mg
Tryptophan	0.166 g	0.17%