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Protein-rich scrambled eggs cooked 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, 12.7 g of protein, 15.1 g of fat and 1 g of fiber. Its 14.3 µg of Biotin covers 48% 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
12.7g
· 25% DV
Fat
15.1g
· 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 25% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 15.1 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 | 12.7 g | 25% |
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 piece (small) | 70 g | 104 kcal |
| ½ cup (small) | 80 g | 119 kcal |
| 100 g | 100 g | 149 kcal |
| 1 cup (medium) | 160 g | 238 kcal |
| 2 piece (large) | 180 g | 268 kcal |
| 1 serving (large) | 220 g | 328 kcal |
| 3 piece (jumbo) | 270 g | 402 kcal |
Calculated from 149 calories per 100 g.
Cook chopped tomato in a little oil until it softens and some of its liquid evaporates. Pour in beaten eggs and stir gently over low heat, taking the pan off the heat while the eggs are still soft.
Scrambled eggs with tomato can turn watery when the tomatoes release too much liquid or the eggs are overcooked. Cook the tomatoes first to reduce their juices, then add the eggs and stop cooking as soon as they set.
Yes, cooking the tomatoes first gives scrambled eggs with tomato a better texture. Let them soften and release some moisture in the pan before adding the beaten eggs, so the finished dish is less likely to be runny.
No. Scrambled eggs with tomato usually has beaten eggs stirred through the tomatoes, while shakshuka typically cooks whole eggs in a seasoned tomato sauce. The dishes share ingredients, but their textures and cooking methods differ.
You can add a small splash of milk, but scrambled eggs with tomato do not need it. Tomatoes already provide moisture, so adding much milk may make the eggs loose rather than creamy.
Feta, cheddar, or another melting cheese can work in scrambled eggs with tomato. Stir crumbled or grated cheese in near the end so it warms without disappearing into the tomato mixture; taste before adding extra salt.
Yes, canned tomatoes work in scrambled eggs with tomato, especially when fresh tomatoes are out of season. Drain excess liquid and cook the tomatoes down before adding the eggs to keep the dish from becoming watery.
You can freeze scrambled eggs with tomato, but the texture may become softer and more watery after thawing. Cool it promptly, freeze it in a sealed container, and thaw it in the refrigerator before reheating gently.
Leftover scrambled eggs with tomato generally keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking and reheat only the portion you plan to eat.
Scrambled eggs with tomato pair well with toast, crusty bread, or warm flatbread, which can soak up the tomato juices. For a fuller breakfast, serve them with sliced cucumber, olives, or a simple green salad.
Vitamins
Biotin
14.28µg · 48% DV
B12
1.01µg · 42% DV
B2
0.43mg · 33% DV
B5
1.2mg · 24% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
204mg · 29% DV
Iodine
34µg · 23% DV
Zinc
1.33mg · 12% DV
Sodium
199mg · 9% DV
Potassium ⭐
263mg · 8% 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 dish made by stirring eggs into tomatoes softened in a pan. It is common in home cooking across many places, with ingredients and seasonings varying by region; in Turkey, it is a familiar breakfast option, sometimes made with peppers or herbs as well.
The cooked tomato adds gentle sweetness and acidity to the soft, tender eggs. Serve it hot with bread for breakfast or a quick lunch. It provides protein, and a modest amount of oil plus a side of fresh greens keeps the meal lighter without losing its satisfying character.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.34g
MONOUNSATURATED
5.88g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.