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Soft yellow egg curds with pale melted cheese are loosely piled on a plate, with a moist, slightly glossy surface and an uneven, fluffy texture.
●Low GI

Egg and cheese scramble Calories

High protein, low carb

CALORIES · 100 G

196kcal

GI

0low

POTASSIUM · 100 G

145mg

FIBER · 100 G

0g

Quick answer

1 serving (medium) of Egg and cheese scramble (140 g) has 274 calories. That works out to 196 calories per 100 g. It contains 2.9 g of carbs, 18.8 g of protein, 20.7 g of fat and 0 g of fiber. Its 25.2 µg of Biotin covers 84% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Egg and cheese scramble Nutrition Facts

Selected: 1 serving (medium) · 140 g

274

KCAL / 140G

Carbs

2.9g

· 1% DV

Protein

18.8g

· 38% DV

Fat

20.7g

· 27% DV

Fiber

0g

· 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%

Egg and cheese scramble nutrition facts table · 1 serving (medium) (140 g)

NutrientAmount% DV
Calories274 kcal
Total fat20.7 g27%
Saturated fat8.54 g43%
Trans fat0.25 g
Sodium434 mg19%
Total carbohydrate2.9 g1%
Fiber0 g0%
Protein18.8 g38%

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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How Many Calories in 1 Serving of Egg and cheese scramble?

ServingAmountCalories
1 serving (medium)140 g274 kcal
2 tablespoon (shredded)30 g59 kcal
1 piece (small)55 g108 kcal
1 piece (medium)75 g147 kcal
½ cup (half)90 g176 kcal
1 piece (large)95 g186 kcal
100 g100 g196 kcal
1 cup (whole)180 g353 kcal
1 serving (large)200 g392 kcal

Calculated from 196 calories per 100 g.

Frequently Asked Questions About Egg and cheese scramble

How do you make egg and cheese scramble?

Egg and cheese scramble is made by gently cooking beaten eggs in a pan and stirring in cheese. Use low to medium heat and take the pan off the heat while the eggs are still slightly soft; residual heat will finish cooking them.

What is the best cheese for egg and cheese scramble?

Cheddar is a reliable choice for egg and cheese scramble because it melts smoothly and has a pronounced flavor. Feta adds a salty, crumbly texture, while mozzarella makes the eggs softer and stretchier.

Why is my egg and cheese scramble watery?

Egg and cheese scramble can turn watery if the cheese releases moisture or the eggs are overcooked. Drain wet cheeses such as fresh mozzarella first, cook over moderate heat, and stir the cheese in near the end.

When should you add cheese to egg and cheese scramble?

Add cheese to egg and cheese scramble when the eggs have begun to set but are still glossy. This gives shredded cheese time to melt without overcooking the eggs; crumble feta in near the end so it keeps some texture.

Can you make egg and cheese scramble ahead of time?

You can make egg and cheese scramble ahead, but it tastes best freshly cooked. If preparing it in advance, refrigerate it promptly in a covered container and use it within three days to preserve quality and handle the eggs safely.

How do you reheat egg and cheese scramble without making it rubbery?

Reheat egg and cheese scramble gently over low heat, stirring just until warm. A microwave also works in short bursts with a stir between them; prolonged high heat makes the eggs firm and rubbery.

What is the difference between egg and cheese scramble and a cheese omelet?

Egg and cheese scramble is stirred as it cooks, leaving soft, irregular curds with cheese mixed through. A cheese omelet is cooked as a more intact sheet of egg, with the cheese usually folded inside.

What goes well with egg and cheese scramble?

Toast, sautéed vegetables, or fresh fruit pair well with egg and cheese scramble. For a savory breakfast, serve it with tomatoes or avocado; a salty cheese makes extra salt on the side less necessary.

Can you add vegetables to egg and cheese scramble?

Yes, you can add vegetables to egg and cheese scramble. Cook watery vegetables such as mushrooms, spinach, or tomatoes first so their moisture evaporates, then add the eggs and cheese for a less soggy result.

Can you freeze egg and cheese scramble?

You can freeze egg and cheese scramble, but the eggs may become watery or grainy after thawing. Refrigerating leftovers is usually better for texture; if you do freeze it, cool it promptly and thaw it in the refrigerator before reheating.

Egg and cheese scramble Vitamins & Minerals

Vitamins

Biotin

25.2µg · 84% DV

B12

1.47µg · 61% DV

B2

0.53mg · 41% DV

Vitamin A

252µg · 28% DV

Minerals

Selenium

31µg · 56% DV

Phosphorus

329mg · 47% DV

Iodine

39µg · 26% DV

Calcium

231mg · 23% DV

Sodium

434mg · 19% DV

Potassium ⭐

203mg · 6% DV

Egg and cheese scramble Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

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

How to Burn Off Egg and cheese scramble

To burn the 274 calories in 1 serving (medium) (140 g):

🚶

68min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

32min

Swimming

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

What is Egg and cheese scramble?

Egg and cheese scramble is a simple home-style dish made by cooking beaten eggs in a pan and folding in cheese. It is common at Turkish breakfast tables, with melting cheeses such as kaşar or a crumblier white cheese both working well. The eggs stay soft while the cheese brings a savoury, creamy richness.

Serve it hot with bread and tea for breakfast, or add tomatoes and cucumber for a more rounded plate. It is high in protein and low in carbohydrates, so it can also suit a lower-carb meal. If your cheese is salty, go easy on added salt, and cook the eggs gently to keep them tender.

How Nutritious Is Egg and cheese scramble?

Nutrient density

High

68/ 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

41/ 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.

Is Egg and cheese scramble 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 Egg and cheese scramble Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Egg and cheese scramble 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

Egg and cheese scramble Fat Profile

SATURATED

8.54g

MONOUNSATURATED

7.28g

POLYUNSATURATED

2.24g

⚖️

Omega 6:3 ratio 18.5:1

Above the ideal 4:1 (18.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.