100 g of Scrambled eggs has 149 calories. It contains 1.6 g of carbs, 10 g of protein, 10.9 g of fat and 0 g of fiber. Its 20 µg of Biotin covers 67% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Scrambled eggs Nutrition Facts

Selected: 100 g

149

KCAL / 100G

Carbs

1.6g

· 1% DV

Protein

10g

· 20% DV

Fat

10.9g

· 14% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 4% · Protein 28% · Fat 68%

Scrambled eggs Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.46mg · 35% DV

1.4mg · 28% DV

Minerals

Selenium

24µg · 44% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Iron

2mg · 11% DV

How Nutritious Is Scrambled eggs?

Nutrient density

High

72/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

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.

Scrambled eggs Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Scrambled eggs

To burn the 149 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Scrambled eggs Processed?

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.

Does Scrambled eggs Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Scrambled eggs Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Scrambled eggs Fat Profile

SATURATED

3.3g

MONOUNSATURATED

4.2g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 17.5:1

Above the ideal 4:1 (17.5:1).

Compare Scrambled eggs

🍳vs🥚

Scrambled eggs vs Egg6 kcal more per 100 g

→🍳vs🍲

Scrambled eggs vs Chicken Soup104 kcal more per 100 g

→🍳vs🥤

Scrambled eggs vs Protein Powder231 kcal fewer per 100 g

→🍳vs🍳

Scrambled eggs vs Fried Eggs (Butter)41 kcal fewer per 100 g

→

Foods Similar to Scrambled eggs

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Scrambled eggs

How can I make scrambled eggs soft and creamy?

Cook them over low to medium heat and stir gently and continuously. Take them off the heat while they still look slightly glossy, as residual heat will finish cooking them.

Do scrambled eggs need milk or cream?

No. Properly cooked eggs can be tender without either; milk can make the mixture looser, while cream adds a richer texture and flavour.

Why do scrambled eggs turn rubbery and dry?

High heat and overcooking are the usual causes. Cooking eggs too long makes their proteins tighten and squeeze out moisture.

Does cooking reduce the quality of egg protein?

Cooking changes the structure of egg protein but does not make it nutritionally useless. In fact, protein from cooked eggs is generally easier for the body to use than protein from raw eggs.

Are scrambled eggs better before or after a workout?

They work well after exercise as part of a balanced meal containing protein. Before training, a large serving cooked with plenty of fat may feel heavy for some people.

What goes well with scrambled eggs?

Vegetables add volume, flavour and a wider range of micronutrients, while whole-grain toast or potatoes provide carbohydrate for energy. Avocado, cheese and cooking oils are tasty additions, but they also make the dish richer.

Are scrambled eggs healthier than boiled eggs?

Both start with the same food; the main difference is how they are prepared. Boiled eggs need no added cooking fat, whereas scrambled eggs may contain butter or oil depending on the recipe.

How long do cooked scrambled eggs keep in the fridge?

Refrigerate them in a covered container within two hours of cooking. For best quality and food safety, eat them within three to four days and reheat until hot throughout.

Can scrambled eggs be frozen?

Yes, although their texture can become a little watery or rubbery after thawing. Freeze small portions, thaw them in the refrigerator, and use them promptly.

Who should be careful with scrambled eggs?

Anyone with an egg allergy should avoid them. Pregnant people, young children, older adults and people with weakened immune systems should make sure eggs are thoroughly cooked and avoid raw or undercooked egg dishes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026