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Scrambled Eggs Calories
High in protein, vitamin B12, and healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Scrambled Eggs Nutrition Facts
Selected: 100 g
148
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10g
· 28%
Fat
11g
· 68%
Fiber
0g
Scrambled Eggs Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.38mg · 29% DV
Vitamin A
180µg · 20% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
170mg · 24% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Scrambled Eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Scrambled Eggs Contain Allergens?
Contains these allergens:
Which Diets Is 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
Scrambled Eggs Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Scrambled Eggs
Scrambled Eggs — Frequently Asked Questions
Can scrambled eggs be eaten outside breakfast?
Yes. They work well as a quick protein option at lunch or dinner, especially with vegetables, whole grains, or salad for a more balanced meal.
How do you keep scrambled eggs soft instead of rubbery?
Cook them gently over low to medium heat and remove them while they still look slightly moist. Overcooking is the main reason scrambled eggs turn dry and tough.
Do scrambled eggs need milk?
No, milk is optional. Some people add a small amount for volume, but too much can dilute flavor; butter or a little cream usually gives a richer texture.
Are scrambled eggs better before or after a workout?
They can fit either time, but on their own they are low in carbs, so they may not provide much quick fuel before hard training. After exercise, pairing them with toast, fruit, or potatoes can make the meal more recovery-friendly.
How long do scrambled eggs keep in the fridge?
Cooked scrambled eggs usually keep for about 3 to 4 days in a sealed container in the refrigerator. They should not sit at room temperature for long, and they should be reheated thoroughly.
Can you freeze scrambled eggs?
Yes, although the texture may become a bit watery or grainy after thawing. Freezing in small portions and reheating gently gives the best result.
What foods go well with scrambled eggs?
They pair well with spinach, mushrooms, tomatoes, avocado, cheese, and whole-grain toast. Adding vegetables increases volume and variety, while a carb side can make the meal more filling.
Are scrambled eggs less healthy than boiled eggs?
Not necessarily. The main difference usually comes from what is added during cooking, such as butter, oil, cheese, or cream, which can raise the meal’s overall fat and energy content.
How can you stop scrambled eggs from sticking to the pan?
Use a nonstick pan, preheat it lightly, and add a small amount of fat before the eggs go in. Very high heat makes sticking and overcooking more likely.
Who should be careful with scrambled eggs?
Anyone with an egg allergy should avoid them. People with specific medical advice around cholesterol, fat tolerance, or gallbladder issues may also need to pay attention to portion size and how they are prepared.
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Nutrition data compiled from USDA FoodData Central and scientific sources.