Soft-boiled Eggs & Mayonnaise
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 0.65 g | 0% |
| Net Carbohydrates | 0.52 g | 0% |
| Sugars | 0.32 g | 1% |
| Added Sugars | 0.31 g | 1% |
| Dietary Fiber | 0.13 g | 0% |
| Protein | 5.86 g | 12% |
| Total Fat | 45.73 g | 59% |
| Saturated Fat | 7.79 g | 39% |
| Monounsaturated Fat | 11.06 g | - |
| Polyunsaturated Fat | 25.55 g | - |
| Trans Fat | 0.1 g | 100% |
| Cholesterol | 185.98 mg | 62% |
| Vitamins | ||
| Vitamin A | 79.19 mcg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.98 mcg | 5% |
| Minerals | ||
| Sodium | 993.6 mg | 43% |
| Potassium | 79.74 mg | 2% |
| Calcium | 33.5 mg | 3% |
| Magnesium | 6.74 mg | 2% |
| Iron | 0.96 mg | 5% |
| Zinc | 0.71 mg | 6% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
9%
Vitamin C
0%
Vitamin D
5%
Vitamin E
15%
Vitamin K
76%
Vitamin B1
0.5%
Vitamin B2
14%
Vitamin B3
8%
Vitamin B5
16%
Vitamin B6
6%
Vitamin B7
32%
Vitamin B9
0.7%
Vitamin B12
21%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
5%
Magnesium
2%
Phosphorus
8%
Potassium
2%
Sodium
43%
Zinc
6%
Copper
2%
Manganese
3%
Selenium
26%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
2%
Isoleucine
3%
Valine
3%
Lysine
2%
Tryptophan
3%
Threonine
2%
Phenylalanine
3%
Methionine
3%
Histidine
2%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 438 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 5 min
Jogging
56 min
Cycling
57 min
Walking
1 h 43 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Soft-boiled eggs, like other forms of eggs, are a nutrient-dense food, providing complete protein and essential vitamins like A, E, B12, B9 (folate), and lutein, which support eye health, metabolism, and cell development. These nutrients, including choline, omega-3 fatty acids, and lutein, are recognized for their brain-supporting properties, and weekly consumption of eggs is significantly associated with a decreased risk of Alzheimer's dementia among older adults, with dietary choline partially mediating this association. However, softly cooked eggs, in general, carry a higher risk of foodborne illness compared to hard-boiled eggs.
1. Association of Egg Intake With Alzheimer's Dementia Risk in Older Adults: The Rush Memory and Aging Project.
Source: PubMed
Summary: Weekly consumption of eggs was significantly associated with a decreased risk of Alzheimer's dementia among older adults.
Read More: https://pubmed.ncbi.nlm.nih.gov/38782209/
2. AI Control for Pasteurized Soft-Boiled Eggs.
Source: PubMed
Summary: An RL-based controller significantly enhances temperature regulation accuracy, ensuring consistent pasteurization and cooking quality for soft-boiled eggs.
Read More: https://pubmed.ncbi.nlm.nih.gov/41008144/
3. Hard-Boiled Egg Nutrition Facts: Calories, Protein and More
Source: Healthline, 2018
Summary: Hard-boiled eggs are a nutrient-dense and low-calorie food, providing complete protein per large egg.
Read More: https://www.healthline.com/nutrition/boiled-egg-nutrition
4. Are Hard-Boiled Eggs a Healthy Snack?
Source: Medical News Today, 2025
Summary: Mayonnaise is a common accompaniment to soft-boiled eggs, but hard-boiled eggs carry a lower risk of foodborne illness compared to softly cooked eggs.
Read More: https://www.medicalnewstoday.com/articles/are-hard-boiled-eggs-good-for-you
5. Is It Safe to Eat Eggs Every Day? – Cleveland Clinic
Source: Cleveland Clinic
Summary: Soft-boiled eggs provide protein, alongside essential vitamins such as A, E, B12, B9 (folate), and lutein, which are crucial for various bodily functions including eye health, metabolism, cell development, nerve and blood cell health, and antioxidant protection.
Read More: https://health.clevelandclinic.org/can-you-eat-eggs-every-day
