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Scrambled Eggs (No Oil) Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Scrambled Eggs (No Oil) Nutrition Facts
Selected: 100 g
148
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.2g
· 28%
Fat
10.7g
· 68%
Fiber
0g
Scrambled Eggs (No Oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.34mg · 26% DV
B5
1.3mg · 26% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
186mg · 27% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Scrambled Eggs (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Scrambled Eggs (No 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 (No Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Scrambled Eggs (No Oil) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 (No Oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Scrambled Eggs (No Oil)
Scrambled Eggs (No Oil) — Frequently Asked Questions
Why do oil-free scrambled eggs stick to the pan?
Without added fat, egg proteins can bond quickly to a hot cooking surface. Use a well-maintained non-stick pan, preheat it gently over low to medium heat, and stir slowly and often.
How can I make scrambled eggs soft without oil?
Cook them over low to medium heat rather than high heat, which makes the proteins tighten quickly. Remove the eggs from the pan while they still look slightly glossy, as residual heat will finish cooking them.
Should I add milk or water to scrambled eggs?
Neither is essential. A small splash of water can create steam for a lighter texture, while milk may make the eggs seem softer, but too much of either can make them watery.
Can oil-free scrambled eggs be made ahead and stored?
Yes, but refrigerate them within two hours of cooking. Keep them in a sealed container and use within 3 to 4 days; reheat until piping hot before eating.
Can cooked scrambled eggs be frozen?
They can be frozen, although they may become watery or rubbery after thawing. Freeze cooled portions in airtight containers and thaw them in the refrigerator for the best texture.
Are scrambled eggs better before or after a workout?
They can be especially useful after training as part of a meal with a carbohydrate food, which supports recovery. Immediately before exercise, eggs may feel too heavy for some people, so timing should reflect personal comfort.
What goes well with oil-free scrambled eggs?
Vegetables such as spinach, mushrooms, tomatoes, and peppers add flavor and make the meal more filling. Pairing eggs with whole-grain toast, potatoes, or beans creates a more balanced meal.
How are oil-free scrambled eggs different from boiled eggs?
Both are egg-based options, but scrambled eggs are easier to combine with vegetables, herbs, and other ingredients. When made without oil, they do not include extra fat from cooking oil, while boiled eggs are generally more convenient to pack and carry.
Is overcooking scrambled eggs harmful?
Overcooking is mainly a texture and flavor issue: the eggs can become dry, tough, and sulfur-smelling. Gentle cooking helps preserve a softer, more pleasant result.
Who should be cautious with oil-free scrambled eggs?
Anyone with an egg allergy should avoid them. Pregnant people, young children, older adults, and people with weakened immune systems should ensure both the whites and yolks are thoroughly cooked and avoid undercooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.