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High in protein, low in carbs, source of B12 and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Scrambled eggs with green onion (140 g) has 209 calories. That works out to 149 calories per 100 g. It contains 2.9 g of carbs, 14.8 g of protein, 15.1 g of fat and 0.6 g of fiber. Its 28 µg of Biotin covers 93% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
209
KCAL / 140G
Carbs
2.9g
· 1% DV
Protein
14.8g
· 30% DV
Fat
15.1g
· 19% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 29% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 15.1 g | 19% |
| Saturated fat | 4.48 g | 22% |
| Trans fat | 0.04 g | |
| Sodium | 199 mg | 9% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 14.8 g | 30% |
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) | 55 g | 82 kcal |
| 1 piece (medium) | 70 g | 104 kcal |
| 1 piece (large) | 90 g | 134 kcal |
| 100 g | 100 g | 149 kcal |
| 1 serving (small) | 110 g | 164 kcal |
| 2 piece (double) | 140 g | 209 kcal |
| 1 cup (whole) | 150 g | 224 kcal |
| 1 serving (large) | 180 g | 268 kcal |
Calculated from 149 calories per 100 g.
To make Scrambled eggs with green onion, soften sliced green onion in a little oil in a skillet, then add the eggs. For the traditional sahanda style, crack the eggs in whole and leave them undisturbed until the whites are set.
Yes. Cook the green onion briefly first so it softens and flavors the oil before the eggs go in. Adding both at once can leave the onion raw while the eggs cook, especially if you are keeping the eggs whole.
Scrambled eggs with green onion, in the Turkish sahanda style, are cooked in a pan with the eggs left whole. Menemen mixes eggs with tomatoes and peppers as they cook, so it is saucier and has a different base.
Scrambled eggs with green onion can turn watery if the onion releases a lot of moisture or the pan is crowded. Let the onion cook briefly before adding the eggs, and avoid covering the pan so steam can escape.
Add most of the green onion before the eggs so it softens and its flavor infuses the cooking oil. You can reserve some of the green tops to scatter over the dish at the end for a fresher flavor.
Scrambled eggs with green onion go well with toast or crusty bread, fresh tomatoes, and cucumber. Bread is especially useful with the runny yolk in the whole-egg version; add a fresh salad for a simple lunch.
Yes, cheese works well in Scrambled eggs with green onion. Add crumbled feta for a salty, tangy version or grated cheddar for a richer one; stir it in near the end so it melts without overcooking the eggs.
It is best to cook Scrambled eggs with green onion just before serving. Eggs become firmer as they sit, and the yolks lose their runny texture; you can chop the green onion ahead to make cooking quicker.
Store leftover Scrambled eggs with green onion in a covered container in the refrigerator and eat them within 3–4 days. Refrigerate them promptly after cooking, and reheat until thoroughly hot rather than leaving them at room temperature.
Use a well-maintained nonstick skillet, warm it over medium-low heat, and add a little cooking fat before the eggs. High heat can set the egg whites too quickly and make Scrambled eggs with green onion more likely to stick.
Vitamins
Biotin
28µg · 93% DV
B12
1.47µg · 61% DV
B2
0.59mg · 45% DV
B5
1.89mg · 38% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
239mg · 34% DV
Iodine
34µg · 23% DV
Zinc
1.61mg · 15% DV
Sodium
199mg · 9% DV
Potassium ⭐
204mg · 6% 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.
Yeşil soğanlı sahanda yumurta is a Turkish-style pan-cooked egg dish with green onions softened in the pan before the eggs are added. The yolks may be left whole, as in a classic sahanda yumurta, rather than beaten and stirred like conventional scrambled eggs. The onions lend a fresh, gently sharp flavour.
In Türkiye, it is commonly served hot at breakfast, often with bread and tea, and it also makes a quick light meal. For an easy brunch elsewhere, pair it with toast and a tomato or cucumber salad. It is protein-rich and low in carbohydrates; a little oil is enough to soften the onions and keep the dish lighter.
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
4.48g
MONOUNSATURATED
5.88g
POLYUNSATURATED
2.38g
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.