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Scrambled eggs (2 eggs, 2 egg whites) Calories
High-protein, lower-fat scrambled eggs
CALORIES
GI
POTASSIUM
FIBER
Scrambled eggs (2 eggs, 2 egg whites) Nutrition Facts
Selected: 100 g
102
KCAL / 100G
Carbs
1.2g
· 5%
Protein
10.5g
· 40%
Fat
6.5g
· 55%
Fiber
0g
Scrambled eggs (2 eggs, 2 egg whites) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.9µg · 38% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
21µg · 38% DV
Phosphorus
145mg · 21% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Scrambled eggs (2 eggs, 2 egg whites) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Scrambled eggs (2 eggs, 2 egg whites) 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 (2 eggs, 2 egg whites) Contain Allergens?
Contains these allergens:
Which Diets Is Scrambled eggs (2 eggs, 2 egg whites) Good For?
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
Scrambled eggs (2 eggs, 2 egg whites) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2g
POLYUNSATURATED
1g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Scrambled eggs (2 eggs, 2 egg whites)
Scrambled eggs (2 eggs, 2 egg whites) — Frequently Asked Questions
Why do scrambled eggs turn watery?
They usually release water when cooked over heat that is too high or for too long. Gentle heat and slow stirring help keep them soft and creamy.
Do scrambled eggs need milk?
No, milk is optional. It can soften the texture, but too much may dilute the egg flavor and make the eggs looser.
Are scrambled eggs better before or after a workout?
They can work at either time. Before training, keeping the meal lighter may feel better; after training, they are a convenient protein-rich option.
Can you eat scrambled eggs at night?
Yes. They are often well tolerated in the evening, especially if you keep the meal simple and avoid very heavy add-ins.
How long do scrambled eggs keep in the fridge?
If cooled promptly and stored in a sealed container, they are best eaten within 1-2 days. Reheat until fully hot before eating.
Can scrambled eggs be frozen?
Yes, but the texture may become slightly rubbery or watery after thawing. Freezing small portions and reheating gently gives the best result.
What goes well with scrambled eggs for a more balanced meal?
Vegetables, whole-grain toast, or foods like avocado pair well with them. Adding fiber-rich sides can make the meal more filling than eggs alone.
Are scrambled eggs a better choice than boiled eggs?
It depends on how they are prepared. Scrambled eggs can change a lot with added butter, cheese, or cream, while boiled eggs are usually a simpler, more predictable option.
Are scrambled eggs unhealthy because of cholesterol?
Not automatically. For most people, eggs can fit into a balanced diet, but anyone with specific cholesterol concerns or cardiovascular advice should consider their overall eating pattern.
Who should be careful with scrambled eggs?
People with an egg allergy should avoid them. Those at higher food-safety risk, such as pregnant people, older adults, or immunocompromised individuals, should make sure the eggs are thoroughly cooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.