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Free-range scrambled eggs Calories
High-quality protein and vitamin B12 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Free-range scrambled eggs has 149 calories. It contains 1.6 g of carbs, 10 g of protein, 11 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.
Free-range scrambled eggs Nutrition Facts
Selected: 100 g
149
KCAL / 100G
Carbs
1.6g
· 1% DV
Protein
10g
· 20% DV
Fat
11g
· 14% 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%
Free-range scrambled eggs nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 3.4 g | 17% |
| Trans fat | 0.03 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 10 g | 20% |
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 Free-range scrambled eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 149 kcal |
| 1 piece (small) | 50 g | 75 kcal |
| 1 piece (medium) | 75 g | 112 kcal |
| 100 g | 100 g | 149 kcal |
| 1 cup (medium) | 120 g | 179 kcal |
| 1 serving (large) | 150 g | 224 kcal |
| 1 cup (large) | 180 g | 268 kcal |
| 1 serving (extra large) | 225 g | 335 kcal |
Calculated from 149 calories per 100 g.
Frequently Asked Questions About Free-range scrambled eggs
How do you make fluffy free-range scrambled eggs?
For fluffy free-range scrambled eggs, beat the eggs just before cooking, then cook them gently over low to medium heat. Fold the curds slowly rather than stirring constantly, and take the pan off the heat while the eggs still look slightly moist.
Should you add milk to free-range scrambled eggs?
No, milk is not necessary for free-range scrambled eggs. Adding a small splash can make the texture softer, but too much liquid may leave the eggs watery. For a richer egg flavour, skip the milk and cook them gently.
Why are my free-range scrambled eggs watery?
Free-range scrambled eggs are often watery because they were cooked too long or mixed with too much liquid. Cook them gently and remove the pan from the heat as soon as the eggs are just set; residual heat will finish the cooking.
Do free-range eggs make better-tasting scrambled eggs?
Not necessarily. Free-range describes how the hens are kept, and it does not guarantee a particular flavour or texture. Taste and yolk colour can vary with the hens’ feed, while freshness and gentle cooking have a more direct effect on the finished scrambled eggs.
What is the best way to cook free-range scrambled eggs without drying them out?
Use a non-stick pan over low heat and stir the free-range scrambled eggs slowly as they set. Avoid high heat, which can make the curds firm and dry quickly. Removing the pan just before the eggs look fully done helps preserve a tender texture.
Are runny free-range scrambled eggs safe to eat?
Runny free-range scrambled eggs can carry a food-poisoning risk; free-range production does not remove it. For safer eating, cook the eggs until they are no longer liquid, especially when serving young children, pregnant people or anyone with a weakened immune system.
Can you freeze free-range scrambled eggs?
Yes, you can freeze cooked free-range scrambled eggs, although thawing may make their texture less tender or slightly watery. Cool them promptly, pack them in an airtight freezer-safe container, and thaw them in the refrigerator before reheating thoroughly.
How long do leftover free-range scrambled eggs keep in the fridge?
Leftover free-range scrambled eggs keep for about three to four days in the refrigerator when stored in a covered container. Refrigerate them within two hours of cooking, and discard them if they have been left at room temperature for longer.
Can you reheat free-range scrambled eggs the next day?
Yes, you can reheat properly chilled free-range scrambled eggs the next day. Warm them gently in a pan or microwave, stirring partway through, until they are steaming hot throughout. Reheating over high heat can make them rubbery.
Are free-range scrambled eggs a healthy breakfast?
Yes, free-range scrambled eggs can be a nourishing breakfast, providing high-quality protein and vitamin B12. For a more balanced meal, serve them with vegetables and a fibre-rich grain; the amount of butter or oil used also affects the overall meal.
Free-range scrambled eggs Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.4mg · 31% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
45µg · 30% DV
Phosphorus
190mg · 27% DV
Zinc
1.1mg · 10% DV
Sodium
140mg · 6% DV
Potassium ⭐
130mg · 4% DV
Free-range scrambled eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Free-range scrambled eggs
To burn the 149 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.
What is Free-range scrambled eggs?
Free-range scrambled eggs are made by beating eggs from hens that can roam outdoors, then cooking them in a pan while gently stirring. They can be left soft and creamy or cooked until firmer; additions such as milk, herbs or cheese vary by household. Scrambled eggs are enjoyed in many places, from a quick breakfast at home to a simple meal at any time of day.
Serve them hot on toast, with vegetables, or alongside other breakfast dishes. They provide high-quality protein and vitamin B12, with 10 g of protein per 100 g. For a lighter plate, use only a little cooking fat and pair the eggs with tomatoes, greens or other vegetables.
How Nutritious Is Free-range scrambled eggs?
Nutrient density
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.
Satiety score
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.
Is Free-range scrambled eggs 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 Free-range scrambled eggs Contain Allergens?
Contains these allergens:
Which Diets Is Free-range scrambled eggs 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
Free-range scrambled eggs Fat Profile
SATURATED
3.4g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.