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High-protein egg dish 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, 14.1 g of protein, 14.8 g of fat and 1 g of fiber. Its 26.6 µg of Selenium covers 48% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
209
KCAL / 140G
Carbs
4.5g
· 2% DV
Protein
14.1g
· 28% DV
Fat
14.8g
· 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 27% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 14.8 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 | 14.1 g | 28% |
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 |
| 100 g | 100 g | 149 kcal |
| 1 serving (small) | 100 g | 149 kcal |
| 2 piece (medium) | 110 g | 164 kcal |
| 3 piece (large) | 165 g | 246 kcal |
| 1 cup (medium) | 180 g | 268 kcal |
| 1 serving (large) | 200 g | 298 kcal |
Calculated from 149 calories per 100 g.
Cook chopped tomato in a lightly oiled pan until softened, then add beaten eggs and stir gently over low heat. Take the pan off the heat while the eggs still look slightly moist; residual heat will finish cooking them.
Cook the tomato first until its released liquid has mostly evaporated, then add the eggs. If the tomato is especially juicy, remove the seedy center before chopping; avoid covering the pan, which traps steam.
Yes, cook the tomatoes before adding the eggs. This softens them and concentrates their flavor, while giving excess liquid time to evaporate so the eggs can set rather than simmer in tomato juice.
Scrambled eggs with tomato usually starts with beaten eggs that are stirred into small curds. Menemen, a Turkish egg-and-tomato dish, is commonly made by adding eggs to a cooked tomato mixture, often leaving them less thoroughly scrambled.
No, peeling tomatoes is optional for scrambled eggs with tomato. The skin softens as it cooks, but you can peel the tomatoes if you prefer a smoother texture; scoring and briefly blanching them makes peeling easier.
Feta, cheddar, and goat cheese all work in scrambled eggs with tomato. Feta adds a salty, tangy flavor, while cheddar melts into the eggs; add the cheese near the end so it warms without overcooking the eggs.
Yes, fresh basil, parsley, or chives complement scrambled eggs with tomato. Stir delicate herbs in after removing the pan from the heat to preserve their aroma; add dried oregano earlier so it has time to soften.
Keep leftover scrambled eggs with tomato in a sealed container in the refrigerator for up to three days. Refrigerate them within two hours of cooking, and reheat only the portion you plan to eat until steaming hot.
Scrambled eggs with tomato are best cooked just before serving because reheating can make the eggs firm and the tomatoes watery. For a quicker breakfast, chop the tomatoes in advance and refrigerate them separately until you cook.
Serve scrambled eggs with tomato with toast, warm flatbread, or a simple green salad. For a more filling breakfast, add avocado or roasted potatoes; fresh herbs or a little black pepper make an easy finishing touch.
Vitamins
Biotin
14µg · 47% DV
B12
1.01µg · 42% DV
B2
0.43mg · 33% DV
B5
1.43mg · 29% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
231mg · 33% DV
Iodine
34µg · 23% DV
Zinc
1.47mg · 13% DV
Sodium
199mg · 9% DV
Potassium ⭐
252mg · 7% 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 softening chopped tomato in a pan and stirring in beaten eggs. The tomato adds moisture and a gentle tang, while the eggs can be left soft or cooked until firmer. It is a familiar breakfast or brunch choice in many places, though it also makes an easy light meal at other times of day.
Serve it hot with toast or crusty bread, and add herbs if you like. The eggs make it a protein-rich dish, with 10.1 g of protein per 100 g. For a lighter version, use a little oil and take the pan off the heat while the eggs are still 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
4.34g
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.