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Scrambled Eggs Calories
High in protein, low in carbs, rich in B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Scrambled Eggs Nutrition Facts
Selected: 100 g
149
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10g
· 28%
Fat
10.9g
· 68%
Fiber
0g
Scrambled Eggs Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.38mg · 29% DV
B5
1.4mg · 28% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% 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
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Foods Similar to Scrambled Eggs
Scrambled Eggs — Frequently Asked Questions
Why do scrambled eggs Turkish-style sometimes turn watery?
They can become watery when the tomatoes have not cooked down before the eggs are added. Simmer the tomato and pepper mixture until excess liquid evaporates, then add the eggs for a thicker texture.
When should eggs be added to Turkish-style scrambled eggs?
Add the eggs after the onions, peppers, and tomatoes have softened and the tomato juices have reduced. For a softer, creamier finish, stir gently and cook only until the eggs are just set.
Can Turkish-style scrambled eggs be made ahead and stored?
Cooked eggs can usually be kept in a covered container in the refrigerator for 3 to 4 days. Reheat until piping hot, although the eggs may be firmer and less creamy than when freshly made.
Can Turkish-style scrambled eggs be frozen?
They can be frozen, but thawed tomatoes may release water and the eggs can become rubbery. For better quality, freeze the cooked vegetable base and add freshly cooked eggs when serving.
Do Turkish-style scrambled eggs need cheese?
No, cheese is optional; the tomato and pepper base is flavorful on its own. Feta can add saltiness and creaminess, so use less added salt if you include it.
When is Turkish-style scrambled egg dish best eaten besides breakfast?
It also works well as a quick lunch or light dinner with a salad, yogurt, or whole-grain bread. After exercise, pairing it with a carbohydrate food such as bread, potatoes, or fruit can make the meal more suitable for recovery.
What is the main difference between Turkish-style scrambled eggs and an omelet?
An omelet is usually cooked as a single layer of beaten egg, while Turkish-style scrambled eggs are gently stirred into a cooked tomato and pepper mixture. The latter is typically softer, saucier, and more dependent on reducing the vegetables first.
Is it safe to eat Turkish-style scrambled eggs runny?
Undercooked eggs can carry a foodborne illness risk. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose eggs cooked until both the white and yolk are fully set.
How can the acidity of tomatoes be balanced in Turkish-style scrambled eggs?
Use ripe tomatoes and cook the onion and peppers thoroughly to round out sharp flavors. Naturally sweet red peppers or a small amount of grated carrot can soften acidity without relying on added sugar.
What pairs well with Turkish-style scrambled eggs for iron absorption?
Tomatoes and peppers provide vitamin C, which can help the body absorb non-heme iron from plant foods eaten in the same meal. A side of parsley, arugula, or a lemon-dressed salad is a useful complement.
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Nutrition data compiled from USDA FoodData Central and scientific sources.