Egg, Poached
Pregnancy nutrients in 100 g
100 g gives about 52% of daily choline, 27% of daily vitamin B-12 and 27% of daily riboflavin needed in pregnancy.
- Choline 234.1 mg
- Vitamin B-12 0.71 mcg
- Riboflavin 0.38 mg
- Protein 12.51 g
- DHA 0.05 g
- Vitamin D 82 IU
- Zinc 1.29 mg
- Vitamin B-6 0.14 mg
- Iron 1.75 mg
- Folate (DFE) 35 mcg
- Calcium 56 mg
- Potassium 138 mg
- Vitamin C 0 mg
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 56 mg | 1000 mg |
| Choline | 234.1 mg | 450 mg |
| DHA | 0.05 g | 0.3 g |
| Folate (DFE) | 35 mcg | 600 mcg |
| Iron | 1.75 mg | 27 mg |
| Potassium | 138 mg | 2900 mg |
| Protein | 12.51 g | 70 g |
| Riboflavin | 0.38 mg | 1.4 mg |
| Vitamin B-12 | 0.71 mcg | 2.6 mcg |
| Vitamin B-6 | 0.14 mg | 1.9 mg |
| Vitamin C | 0 mg | 85 mg |
| Vitamin D | 82 IU | 600 IU |
| Zinc | 1.29 mg | 11 mg |
Pregnancy guidance
Safe with precautionsPoached eggs are safe with precautions during pregnancy only when poached long enough for the yolk to become completely firm. Eggs provide valuable choline and protein, but traditional poached eggs are typically served with runny yolks that can harbor Salmonella. The CDC advises cooking eggs until both the yolk and white are solid, or using certified pasteurized shell eggs. Pair a fully set poached egg with whole-wheat avocado toast.
Sources: CDC Food Safety · FDA Food Safety for Moms-to-Be
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Egg, Poached provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.