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High-protein egg dish with tomato
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Scrambled eggs with tomato (140 g) has 209 calories. That works out to 149 calories per 100 g. It contains 4.5 g of carbs, 14.1 g of protein, 14.8 g of fat and 1 g of fiber. Its 28.6 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
209
KCAL / 140G
Carbs
4.5g
· 2% DV
Protein
14.1g
· 28% DV
Fat
14.8g
· 19% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 27% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 14.8 g | 19% |
| Saturated fat | 4.34 g | 22% |
| Trans fat | 0.04 g | |
| Sodium | 199 mg | 9% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 14.1 g | 28% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 209 kcal |
| 1 ounce (small) | 28 g | 42 kcal |
| 1 piece (small) | 70 g | 104 kcal |
| ½ cup (half) | 80 g | 119 kcal |
| 100 g | 100 g | 149 kcal |
| 2 piece (double) | 140 g | 209 kcal |
| 1 cup (whole) | 160 g | 238 kcal |
| 1 serving (large) | 210 g | 313 kcal |
| 3 piece (triple) | 210 g | 313 kcal |
Calculated from 149 calories per 100 g.
Cook chopped tomato in a pan until softened and some of its liquid evaporates, then add beaten eggs and stir gently over low heat. Homemade scrambled eggs with tomato uses simple ingredients and is minimally processed; take it off the heat while the eggs are still soft.
Scrambled eggs with tomato turn watery when the tomato releases liquid faster than it evaporates. Cook the tomato first, let excess moisture cook off, and add the eggs afterward; very ripe or watery tomatoes may need a little longer.
No, peeling is not necessary. The skin softens as the tomato cooks and helps the pieces hold their shape; peel the tomato only if you prefer a smoother texture or find tomato skin unpleasant.
Yes, cheese works well in scrambled eggs with tomato. Crumble feta or grate a mild cheese into the pan near the end so it warms without overcooking the eggs; reduce added salt if the cheese is salty.
Scrambled eggs with tomato has eggs stirred through the tomato as they cook. In shakshuka, eggs are usually cooked whole in a spiced tomato sauce, so the eggs remain distinct rather than forming soft curds.
Serve scrambled eggs with tomato with toast, flatbread, or roasted potatoes. A green salad or sliced avocado adds freshness, while bread is especially useful for soaking up any tomato juices left on the plate.
It is best cooked just before serving because the eggs become firmer as they sit and the tomato can release more liquid. If you need to prepare ahead, cook the tomato first and stir in the eggs shortly before eating.
Keep leftover scrambled eggs with tomato in a sealed container in the refrigerator and eat them within a day for the best texture. Reheat gently in a pan until hot, rather than leaving them at room temperature.
Freezing is not recommended. Tomato tends to become watery after thawing, and the cooked eggs can turn rubbery or grainy; make scrambled eggs with tomato fresh or refrigerate leftovers briefly instead.
Yes, scrambled eggs with tomato make a practical breakfast, especially when served with whole-grain toast or fruit. The eggs provide protein, while the tomato adds a savory, fresh flavor without needing a complicated preparation.
Vitamins
Biotin
14µg · 47% DV
B12
1.01µg · 42% DV
B2
0.48mg · 37% DV
B5
1.33mg · 27% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
218mg · 31% DV
Iodine
34µg · 23% DV
Zinc
1.43mg · 13% DV
Sodium
199mg · 9% DV
Potassium ⭐
252mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 209 calories in 1 serving (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Scrambled eggs with tomato is a simple skillet dish of eggs gently stirred with chopped, softened tomato. It is familiar in Turkish home cooking, especially at breakfast, and variations are found across many cuisines; some cooks add pepper or herbs, but neither is essential. The eggs are usually left soft and moist rather than browned.
The tomato lends a mild tang and juiciness to the rich, tender eggs. Serve it hot with bread, or alongside salad for a quick meal; in Turkey it commonly shares the breakfast table with tea. It is a protein-forward dish, providing 10.1 g protein per 100 g. Use just enough oil to cook the eggs and tomatoes, or add extra vegetables if you want a lighter plate.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.34g
MONOUNSATURATED
5.88g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.