How do you poach an egg?

Simmer water and gently swirl to create a whirlpool before adding the egg.

Can I use other vegetables?

Yes, feel free to add your favorite vegetables for variety.

Yes, but consume the salad within a day for best freshness.

Salad

A refreshing salad featuring poached eggs, tender asparagus, and a light dressing for a healthy meal.

Per 100 g

90 kcal

1 serving

180 kcal

(200 g)

Protein	Carbs	Fat
7 g / 100g	6 g / 100g	5.5 g / 100g

Where the calories come from

Protein 28% · Carbs 23% · Fat 49%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 serving (200 g, 180 kcal) is 9% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 serving takes about 44 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Poached Egg and Asparagus Salad is number 3 of 6 by calories per 100 g, lowest first. The similar foods average 116 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Roasted Radish Salad	50	1.5 g
Peach Feta Salad	90	3 g
Poached Egg and Asparagus Salad	90	7 g
Tomato Basil Quinoa Salad	120	4.5 g
Chili Lime Quinoa Salad	160	6 g
Mango Coconut Salad	160	3 g

Nutrition data updated June 15, 2026.

9/10

How do you poach an egg?: Simmer water and gently swirl to create a whirlpool before adding the egg.
Can I use other vegetables?: Yes, feel free to add your favorite vegetables for variety.
Is it suitable for meal prep?: Yes, but consume the salad within a day for best freshness.

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