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Rich in protein and vitamins, versatile base ingredient
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Egg Mixture has 143 calories. It contains 1.1 g of carbs, 12.6 g of protein, 9.9 g of fat and 0 g of fiber. Its 20 µg of Biotin covers 67% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 0% DV
Protein
12.6g
· 25% DV
Fat
9.9g
· 13% 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 3% · Protein 35% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 12.6 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) | 120 g | 172 kcal |
| 1 tablespoon (whole) | 15 g | 21 kcal |
| 1 ounce (whole) | 28 g | 40 kcal |
| 1 piece (small) | 50 g | 72 kcal |
| 100 g | 100 g | 143 kcal |
| 2 piece (medium) | 100 g | 143 kcal |
| 3 piece (large) | 150 g | 215 kcal |
| 1 serving (large) | 180 g | 257 kcal |
| 1 cup (whole) | 240 g | 343 kcal |
Calculated from 143 calories per 100 g.
To make an egg mixture, crack the eggs into a bowl and whisk until the yolks and whites are evenly combined. The homemade mixture is minimally processed and ready to use; whisk gently if you want a tender omelette rather than a foamy one.
You can add herbs, grated cheese, chopped vegetables, or a splash of milk to an egg mixture. Keep watery ingredients modest and cook them first when needed, so they do not release excess liquid and leave the finished eggs soggy.
Yes, egg mixture works well for French toast. Whisk in milk or a dairy alternative, then dip bread briefly so it absorbs the mixture without falling apart; cook each slice until the coating is set and golden.
Egg mixture can turn watery when vegetables release moisture into it or when cooked eggs are held for too long. Cook watery vegetables first, avoid overcooking the eggs, and serve the dish soon after it is done.
Yes, you can whisk egg mixture ahead and refrigerate it in a clean, covered container. Use it within two days and keep it cold; do not leave it on the counter while preparing the rest of breakfast.
Yes, raw egg mixture can be frozen in a tightly sealed, freezer-safe container. Thaw it in the refrigerator, not at room temperature, and cook it thoroughly after thawing; its texture may be slightly different once defrosted.
Yes, egg mixture can be cooked in a microwave-safe bowl. Heat it in short bursts, stirring between them so it cooks evenly, and stop when the eggs are fully set; never microwave it in a sealed container.
No, raw egg mixture is not considered risk-free because eggs can carry harmful bacteria. Cook dishes made with it until the eggs are fully set, and wash hands, bowls, and utensils that have touched the uncooked mixture.
Egg mixture usually sticks when the pan is not nonstick or properly greased, or when it is too hot. Use a lightly greased nonstick pan over medium-low heat and loosen the eggs gently as they set.
Yes, plain egg mixture can replace whole eggs in many recipes if it contains only beaten eggs. Measure the same amount the recipe calls for by egg count or weight; a mixture with added milk, salt, or seasoning may change the result.
Vitamins
Biotin
20µg · 67% DV
B2
0.5mg · 38% DV
B12
0.9µg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
198mg · 28% DV
Zinc
1.3mg · 12% DV
Sodium
140mg · 6% DV
Potassium ⭐
126mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 143 calories in 100 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 Mixture is whole eggs, with the whites and yolks beaten together, ready to cook as a simple base for omelettes, scrambled eggs and other dishes. Its flavour is mild, and cooking gives it a soft, tender texture; herbs, vegetables or cheese can add character.
It is used at breakfast in many places, and also as an ingredient in baking and savoury recipes. With 12.6 g of protein per 100 g, it makes a protein-rich choice with very little carbohydrate. For a lighter meal, cook it with a small amount of oil and add vegetables; serve with toast or a salad.
Very 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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.