Poached Egg comes in around 143 calories per 100g, with 13g of protein and 9.5g of fat. It's a balanced protein source — solid protein with meaningful fat content. Best to portion deliberately when tracking macros.
Calories scale with portion. Here's how a typical poached egg serving translates in your tracker:
Balanced — poached egg sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How poached egg stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at poached egg and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StorePoached Egg has approximately 143 calories per 100g. A typical serving — 3 oz (85g) — comes in at 122 calories.
13g of protein per 100g. That puts poached egg at roughly 9.1g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Poached Egg sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.