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High protein, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 274 kcal | |
| Total fat | 20.7 g | 27% |
| Saturated fat | 8.54 g | 43% |
| Trans fat | 0.25 g | |
| Sodium | 434 mg | 19% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.8 g | 38% |
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 | 274 kcal |
| 2 tablespoon (shredded) | 30 g | 59 kcal |
| 1 piece (small) | 55 g | 108 kcal |
| 1 piece (medium) | 75 g | 147 kcal |
| ½ cup (half) | 90 g | 176 kcal |
| 1 piece (large) | 95 g | 186 kcal |
| 100 g | 100 g | 196 kcal |
| 1 cup (whole) | 180 g | 353 kcal |
| 1 serving (large) | 200 g | 392 kcal |
Calculated from 196 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 274 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.
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.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
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.