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Scrambled Eggs (Low Oil) Calories
High protein, source of B12, low oil
CALORIES
GI
POTASSIUM
FIBER
Scrambled Eggs (Low Oil) Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
1.6g
· 5%
Protein
10.5g
· 30%
Fat
10.2g
· 65%
Fiber
0g
Scrambled Eggs (Low Oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.38mg · 29% DV
B5
1.1mg · 22% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Scrambled Eggs (Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Scrambled Eggs (Low Oil) 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 (Low Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Scrambled Eggs (Low Oil) Good For?
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
Scrambled Eggs (Low Oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
Foods Similar to Scrambled Eggs (Low Oil)
Scrambled Eggs (Low Oil) — Frequently Asked Questions
Why do low-oil scrambled eggs sometimes turn watery?
Crowding the pan, cooking too fast over high heat, or salting too early can make them release water. Gentle heat and taking them off while still slightly soft usually helps.
Do you need milk to make scrambled eggs creamy?
No. Lower heat, not overcooking, and folding the eggs gently are usually enough to give a softer texture.
Are low-oil scrambled eggs better before or after a workout?
They are often more useful after training as a convenient protein food. Before exercise, keep the portion and sides light if you prefer something easier to digest.
Is it okay to eat scrambled eggs at night?
For most people, yes, especially when they are cooked with little oil. They may feel heavy only if paired with richer foods or eaten in a large portion.
How long do scrambled eggs keep in the fridge?
If cooled promptly and stored in a sealed container, they are usually best eaten within about 1 day for quality. Reheat until fully hot before eating.
Can scrambled eggs be frozen?
Yes, but the texture can become a bit rubbery or watery after thawing. Freezing in small portions and reheating gently works best.
What should you eat with scrambled eggs to make a more balanced meal?
Vegetables add volume and variety, while foods like whole-grain toast or potatoes can make the meal more filling. Extras such as cheese or avocado add flavor but also increase total fat.
How do scrambled eggs compare with omelets nutritionally?
The main difference usually comes from what is added and how much fat is used in cooking. Plain low-oil scrambled eggs are often simpler and more predictable than omelets with fillings.
Does overcooking scrambled eggs reduce their protein?
Cooking does not remove the protein, but overcooking makes the eggs drier and less pleasant to eat. The bigger change is texture, not protein loss.
Who should be careful with scrambled eggs?
Anyone with an egg allergy should avoid them. For food safety, pregnant people, older adults, and immunocompromised people should make sure the eggs are thoroughly cooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.