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Scrambled Egg (2 Whites, 1 Whole) Calories
High protein, low fat, low calorie
CALORIES
GI
POTASSIUM
FIBER
Scrambled Egg (2 Whites, 1 Whole) Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
0.7g
· 4%
Protein
10.3g
· 57%
Fat
3.2g
· 39%
Fiber
0g
Scrambled Egg (2 Whites, 1 Whole) Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B2
0.28mg · 22% DV
B12
0.45µg · 19% DV
B5
0.7mg · 14% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
120mg · 17% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Scrambled Egg (2 Whites, 1 Whole) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Scrambled Egg (2 Whites, 1 Whole) 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 Egg (2 Whites, 1 Whole) Contain Allergens?
Contains these allergens:
Which Diets Is Scrambled Egg (2 Whites, 1 Whole) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 Egg (2 Whites, 1 Whole) Fat Profile
SATURATED
1g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Foods Similar to Scrambled Egg (2 Whites, 1 Whole)
Scrambled Egg (2 Whites, 1 Whole) — Frequently Asked Questions
Why do scrambled eggs turn watery, and how can I prevent it?
They often release water when cooked over heat that is too high or for too long. Gentle heat and stopping the cooking while they still look slightly soft helps keep the texture creamy.
Is this a good option after a workout?
Yes, it can work well after training because it provides protein without much carbohydrate. Pairing it with fruit, toast, or potatoes can make the meal more balanced if you also want to replenish energy.
Do scrambled eggs need milk to be fluffy?
No, milk is not required. It can add volume, but too much may make the eggs looser and more watery rather than richer.
What foods pair well with scrambled eggs?
They go well with vegetables like spinach, mushrooms, tomatoes, and peppers, and also with toast or potatoes. Adding produce increases variety, while a starch can make the meal more filling.
Is using more egg whites always healthier than using whole eggs?
Not always; it depends on your goal. More whites usually means less fat, but the yolk also provides nutrients such as choline and fat-soluble vitamins.
How long do cooked scrambled eggs keep in the fridge?
They should be cooled and refrigerated promptly, not left out for long. For best quality and safety, they are usually best eaten within 1 to 2 days.
Can scrambled eggs be frozen?
Yes, but the texture may become drier or slightly spongy after thawing. Freezing in small portions and reheating gently usually gives the best result.
Are scrambled eggs bad for cholesterol?
Not automatically for most people. Those with specific lipid disorders, diabetes, or cardiovascular concerns may need more individualized advice based on their overall diet and medical guidance.
Can I make scrambled eggs without oil or butter?
Yes, especially in a good nonstick pan over low heat. The key is to avoid overcooking, since added fat is not the only thing that keeps them tender.
What is the practical difference between scrambled eggs and an omelet?
The main difference is technique and texture. Scrambled eggs are stirred into soft curds, while an omelet is cooked more as a single sheet, often with fillings added inside.
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Nutrition data compiled from USDA FoodData Central and scientific sources.