Every 100 kcal of poached egg brings 8.7 g of protein. On that measure it ranks 4th of the 20 eggs in this database and 278th of all 796 foods on the site. Measured by weight instead, its 12.5 g per 100 g ranks 11th in its group.
Protein accounts for roughly 35% of the calories in poached egg, making it very protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Weight for weight, poached egg has 1.3 g of protein for each gram of fat (12.5 g against 9.47 g per 100 g).
Set against egg, another egg entry in the database, a serving carries about 0.1 g more protein (egg has 6.2 g per 1 large).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is counted by piece at 50 g, and it covers about 13% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of poached egg
Protein and calories in Poached egg for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
12.5 g
143 kcal
1 large (serving used here)
50 g
6.3 g
72 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in poached egg
The nine essential amino acids in Poached egg, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.08 g
0.54 g
86
lysine
0.909 g
0.45 g
73
valine
0.855 g
0.43 g
68
isoleucine
0.669 g
0.33 g
54
threonine
0.553 g
0.28 g
44
phenylalanine
0.677 g
0.34 g
54
methionine
0.378 g
0.19 g
30
histidine
0.308 g
0.15 g
25
tryptophan
0.166 g
0.08 g
13
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
12.5 g. The 1 large serving used on this page weighs 50 g and so carries 6.3 g.
How much protein do you get per 100 calories of poached egg?
8.7 g. That figure divides its 12.5 g of protein per 100 g by its 143 kcal per 100 g, so it does not depend on serving size.
Is the protein in poached egg complete?
Yes. The protein in poached egg supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of poached egg?
About 13%. One 1 large serving has 6.3 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #172186 (Egg, whole, cooked, poached), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.