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Scrambled eggs (2 whole, 1 white) Calories
High in protein; nutrition assumes eggs cooked without added fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Scrambled eggs (2 whole, 1 white) (130 g) has 169 calories. That works out to 130 calories per 100 g. It contains 1.2 g of carbs, 16.9 g of protein, 9.9 g of fat and 0 g of fiber. Its 26 µg of Biotin covers 87% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Scrambled eggs (2 whole, 1 white) Nutrition Facts
Selected: 1 serving (medium) · 130 g
169
KCAL / 130G
Carbs
1.2g
· 0% DV
Protein
16.9g
· 34% DV
Fat
9.9g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 42% · Fat 55%
Scrambled eggs (2 whole, 1 white) nutrition facts table · 1 serving (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 16.9 g | 34% |
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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How Many Calories in 1 Serving of Scrambled eggs (2 whole, 1 white)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 130 g | 169 kcal |
| 1 ounce (medium) | 28 g | 36 kcal |
| 2 tablespoon (small) | 30 g | 39 kcal |
| 1 serving (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (medium) | 130 g | 169 kcal |
| 1 serving (large) | 180 g | 234 kcal |
| 1 cup (chopped) | 200 g | 260 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Scrambled eggs (2 whole, 1 white)
How do you make creamy scrambled eggs?
For creamy scrambled eggs, whisk the eggs until the yolks and white are combined, then cook them over low heat in a nonstick pan. Stir gently and take the pan off the heat while the eggs still look slightly glossy; they will keep setting briefly.
Do you add milk or water to scrambled eggs?
You can add a small splash of milk or water to scrambled eggs, but neither is necessary. Milk can make them taste richer, while water may create a lighter texture; too much liquid can leave the eggs watery.
What is the difference between scrambled eggs and an omelet?
Scrambled eggs are stirred in the pan as they cook, creating soft curds. An omelet is usually left to set as one piece, often folded around a filling. The ingredients can be similar, but the cooking method and finished texture differ.
Do scrambled eggs need butter?
No, scrambled eggs do not need butter. A good nonstick pan and low heat can cook them without added fat. Butter adds flavor and helps prevent sticking in other pans, but add it only if you want it included.
When should you salt scrambled eggs?
You can salt scrambled eggs before cooking or while they cook; either approach works. Whisk the salt through the mixture so it is evenly distributed. If you plan to add cheese or cured meat, taste before adding much salt.
How long do scrambled eggs last in the fridge?
Store scrambled eggs in a covered container in the refrigerator soon after cooking, and eat them within 3 to 4 days. Discard them if they have been left at room temperature for an extended period or develop an unusual smell or texture.
Can you freeze scrambled eggs?
Yes, you can freeze scrambled eggs, although thawed eggs may be drier or less tender. Cool them promptly, pack them in an airtight freezer-safe container, and thaw them in the refrigerator before reheating until hot throughout.
Why do scrambled eggs turn watery?
Scrambled eggs can turn watery when cooked too long over high heat, which makes the egg proteins tighten and release moisture. Cook them gently and remove them from the pan while they are still soft rather than waiting for them to look completely dry.
Are scrambled eggs safe to eat during pregnancy?
Yes, scrambled eggs are generally safe during pregnancy when cooked until the eggs are fully set, with no runny or raw portions. Use clean utensils and eat them soon after cooking; follow your clinician’s advice if you have a specific dietary or medical concern.
Can you eat scrambled eggs every day?
Many people can include scrambled eggs regularly, but this serving contains two whole eggs, and individual cholesterol and heart-health considerations differ. If you have high cholesterol or a related condition, ask your healthcare professional what frequency suits your diet.
Scrambled eggs (2 whole, 1 white) Vitamins & Minerals
Vitamins
Biotin
26µg · 87% DV
B12
1.43µg · 60% DV
B2
0.59mg · 45% DV
B5
1.43mg · 29% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
273mg · 39% DV
Iodine
46µg · 31% DV
Zinc
1.43mg · 13% DV
Sodium
195mg · 8% DV
Potassium ⭐
195mg · 6% DV
Scrambled eggs (2 whole, 1 white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Scrambled eggs (2 whole, 1 white)
To burn the 169 calories in 1 serving (medium) (130 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.
What is Scrambled eggs (2 whole, 1 white)?
Scrambled eggs (2 whole, 1 white) are made by gently stirring two whole eggs and an extra white as they cook in a pan. They are a familiar breakfast dish in many places, with no single origin; milk or cream is optional, not essential.
Serve them warm on toast, with vegetables, or alongside other breakfast foods. Slow stirring gives soft, tender curds, while longer cooking makes them firmer. They provide substantial protein—13 g per 100 g—and the figures here assume no added cooking fat. For a lighter plate, cook them in a good non-stick pan without butter or oil and pair with tomatoes, greens, or whole-grain toast.
How Nutritious Is Scrambled eggs (2 whole, 1 white)?
Nutrient density
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.
Satiety score
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.
Is Scrambled eggs (2 whole, 1 white) 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 whole, 1 white) Contain Allergens?
Contains these allergens:
Which Diets Is Scrambled eggs (2 whole, 1 white) 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 (2 whole, 1 white) Fat Profile
SATURATED
3.12g
MONOUNSATURATED
3.9g
POLYUNSATURATED
1.69g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.