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Scrambled eggs (3 whole eggs + 1 egg white) Calories
High in protein, source of B12 and vitamin D, low in carbs
CALORIES
GI
POTASSIUM
FIBER
Scrambled eggs (3 whole eggs + 1 egg white) Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
1.2g
· 4%
Protein
11.5g
· 35%
Fat
9.1g
· 61%
Fiber
0g
Scrambled eggs (3 whole eggs + 1 egg white) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
180mg · 26% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Scrambled eggs (3 whole eggs + 1 egg white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Scrambled eggs (3 whole eggs + 1 egg 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 (3 whole eggs + 1 egg white) Contain Allergens?
Contains these allergens:
Which Diets Is Scrambled eggs (3 whole eggs + 1 egg white) 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 eggs (3 whole eggs + 1 egg white) Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Scrambled eggs (3 whole eggs + 1 egg white)
Scrambled eggs (3 whole eggs + 1 egg white) — Frequently Asked Questions
Why do scrambled eggs turn watery, and how can I prevent it?
Watery scrambled eggs usually come from heat that is too high, overcooking, or adding salt too early. Cook them gently over low to medium heat and take them off the pan while still slightly soft.
Do scrambled eggs need milk?
No, milk is optional. It can make the texture softer, but too much may dilute the flavor and make the eggs looser.
Are scrambled eggs better before or after a workout?
They can work at either time. Before training, pairing them with toast or fruit can make the meal more balanced; after training, their protein content fits well into a recovery meal.
Can scrambled eggs be eaten at night?
Yes, they can be a light, practical evening meal. They are often easier to keep simple than heavier late-night options, especially when paired with vegetables.
How long do cooked scrambled eggs keep in the fridge?
Cooked scrambled eggs generally keep for 3 to 4 days in a sealed container in the refrigerator. Do not leave them at room temperature for long, and reheat thoroughly before eating.
Can scrambled eggs be frozen?
Yes, but the texture may become slightly rubbery or watery after thawing. Freezing in small portions usually gives the best result.
What foods pair well with scrambled eggs?
Common pairings include spinach, mushrooms, tomatoes, cheese, whole-grain toast, and avocado. Vegetables add volume, while bread or potatoes can make the meal more filling.
Does whisking eggs longer make better scrambled eggs?
Not necessarily. Whisk just enough to combine the yolks and whites evenly; over-whisking can add excess air and lead to a less even texture.
Are scrambled eggs healthier than boiled eggs?
Neither is automatically healthier in every situation. The main difference usually comes from what is added during cooking, such as butter, oil, cheese, or cream.
Who should be careful with scrambled eggs?
People with an egg allergy should avoid them. For food safety, pregnant people, older adults, and anyone with a weakened immune system should make sure the eggs are fully cooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.