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Source of protein and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Onion and cheese scrambled eggs (180 g) has 353 calories. That works out to 196 calories per 100 g. It contains 6.8 g of carbs, 23.6 g of protein, 25.4 g of fat and 0.9 g of fiber. Its 2.4 µg of B12 covers 99% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
353
KCAL / 180G
Carbs
6.8g
· 2% DV
Protein
23.6g
· 47% DV
Fat
25.4g
· 33% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 27% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 353 kcal | |
| Total fat | 25.4 g | 33% |
| Saturated fat | 9.45 g | 47% |
| Trans fat | 0.14 g | |
| Sodium | 639 mg | 28% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 23.6 g | 47% |
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) | 180 g | 353 kcal |
| ½ cup (small) | 85 g | 167 kcal |
| 1 piece (small) | 90 g | 176 kcal |
| 100 g | 100 g | 196 kcal |
| 1 serving (small) | 110 g | 216 kcal |
| 1 cup (medium) | 170 g | 333 kcal |
| 1.5 cup (large) | 255 g | 500 kcal |
| 1 serving (large) | 260 g | 510 kcal |
Calculated from 196 calories per 100 g.
Cook chopped onion in a pan until soft, then pour in beaten eggs and stir gently over low to medium heat. Fold in the cheese near the end and take the pan off the heat while the eggs are still slightly glossy.
Cheddar melts smoothly and gives onion and cheese scrambled eggs a familiar savory flavor. Feta adds a saltier, tangier bite, while cottage cheese makes the eggs softer; taste before adding salt if your cheese is already salty.
Yes, cook the onion first so it softens before the eggs set. Sauté it in a little oil until tender, then add the beaten eggs; putting raw onion straight into the eggs can leave it firm and sharply flavored.
Cook onion and cheese scrambled eggs over low to medium heat, stirring gently rather than constantly beating them. Remove the pan while the eggs are still a little glossy, since residual heat will finish cooking them.
Onion and cheese scrambled eggs can turn watery if the eggs are overcooked or the pan is too hot. Cook the onion until its moisture has evaporated, use moderate heat for the eggs, and stir in the cheese near the end.
Yes, a small splash of milk can make onion and cheese scrambled eggs taste softer, but it is not needed for a creamy result. Too much milk can loosen the mixture, so use low heat and avoid adding a large pour.
Toast, roasted potatoes, or a fresh tomato salad go well with onion and cheese scrambled eggs. For a lighter plate, serve them with greens or sliced vegetables rather than another rich or salty side.
They are best cooked just before serving because scrambled eggs lose their soft texture as they cool. You can chop the onion and grate or crumble the cheese ahead, then cook everything with freshly beaten eggs.
You can freeze onion and cheese scrambled eggs, but thawing may make the eggs grainy and the cheese watery. For the best texture, prepare them fresh; if freezing leftovers, cool them promptly and reheat thoroughly after thawing.
Add the cheese when the eggs are mostly set but still slightly wet. This lets it melt without becoming rubbery or separating, and prevents the cheese from sticking to the pan while the onion and eggs cook.
Vitamins
B12
2.38µg · 99% DV
Biotin
27.36µg · 91% DV
B2
0.68mg · 52% DV
B5
2.43mg · 49% DV
Minerals
Selenium
49µg · 89% DV
Phosphorus
412mg · 59% DV
Iodine
76µg · 51% DV
Calcium
281mg · 28% DV
Sodium
639mg · 28% DV
Potassium ⭐
272mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 353 calories in 1 serving (medium) (180 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.
Onion and cheese scrambled eggs are made by gently cooking beaten eggs with softened onion and cheese until the eggs are just set and the cheese melts. It is a simple, adaptable dish rather than one tied to a single regional tradition, and can be prepared with the cheese you have on hand.
Serve it hot for breakfast or brunch, with toast or other bread; it also works as a quick lunch or light supper alongside a salad. The eggs and cheese make it a source of protein and vitamin B12, while the amount of cheese and cooking fat influences its richness. For a lighter plate, use a little oil and add fresh vegetables on the side.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
9.45g
MONOUNSATURATED
10.89g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.