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Scrambled Eggs with Lettuce Calories
A protein-rich, low-carbohydrate egg dish with vitamin K from lettuce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Scrambled Eggs with Lettuce (150 g) has 188 calories. That works out to 125 calories per 100 g. It contains 3.3 g of carbs, 12.9 g of protein, 13.7 g of fat and 0.8 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Scrambled Eggs with Lettuce Nutrition Facts
Selected: 1 serving (medium) · 150 g
188
KCAL / 150G
Carbs
3.3g
· 1% DV
Protein
12.9g
· 26% DV
Fat
13.7g
· 18% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 27% · Fat 66%
Scrambled Eggs with Lettuce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 4.05 g | 20% |
| Trans fat | 0.05 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 12.9 g | 26% |
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 with Lettuce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 188 kcal |
| 1 tablespoon (chopped) | 15 g | 19 kcal |
| 2 tablespoon (chopped) | 30 g | 38 kcal |
| ½ serving (half) | 75 g | 94 kcal |
| 100 g | 100 g | 125 kcal |
| 2 piece (small) | 100 g | 125 kcal |
| 1 cup (chopped) | 140 g | 175 kcal |
| 1 piece (medium) | 150 g | 188 kcal |
| 1 serving (large) | 220 g | 275 kcal |
Calculated from 125 calories per 100 g.
Frequently Asked Questions About Scrambled Eggs with Lettuce
How do you make scrambled eggs with lettuce?
To make scrambled eggs with lettuce, briefly sauté washed, chopped lettuce in a little oil, then add beaten eggs and stir over low heat until just set. Drying the leaves first helps keep the dish from turning watery.
What kind of lettuce works best in scrambled eggs with lettuce?
Romaine and butter lettuce both work well in scrambled eggs with lettuce. Romaine keeps more of its bite after cooking, while softer leaves wilt quickly, so add delicate lettuce near the end.
Why do scrambled eggs with lettuce turn watery?
Scrambled eggs with lettuce turn watery when wet leaves release moisture into the pan or when the lettuce is cooked too long. Wash and thoroughly dry the leaves, then sauté briefly before adding the eggs.
Should you sauté lettuce before adding eggs to scrambled eggs with lettuce?
Yes, sauté the lettuce briefly before adding the eggs. This softens the leaves and lets excess moisture evaporate, so the eggs set evenly instead of becoming watery around the lettuce.
Can you use romaine in scrambled eggs with lettuce?
Yes, romaine is a good choice for scrambled eggs with lettuce. Slice it thinly and sauté it briefly; its crisp ribs take longer to soften than tender leaves, so keep the pieces small.
What can you add to scrambled eggs with lettuce for more flavor?
Scallions, black pepper, herbs, or a little crumbled feta can add flavor to scrambled eggs with lettuce. Cook firmer additions such as scallions first, and stir in cheese near the end so it does not overwhelm the lettuce.
Are scrambled eggs with lettuce served hot or cold?
Scrambled eggs with lettuce are best served hot, soon after cooking. As the dish cools, the lettuce softens further and the eggs become firmer, so serve it straight from the pan with toast or another breakfast side.
Can scrambled eggs with lettuce be made with iceberg lettuce?
Yes, iceberg lettuce can be used in scrambled eggs with lettuce, although it releases moisture and softens as it cooks. Chop it finely, dry it well, and sauté it briefly before adding the eggs.
How should you store leftover scrambled eggs with lettuce?
Store leftover scrambled eggs with lettuce in a covered container in the refrigerator and eat them within 3–4 days. Refrigerate them promptly rather than leaving cooked eggs at room temperature for an extended period.
Can you freeze scrambled eggs with lettuce?
Freezing scrambled eggs with lettuce is not recommended. The lettuce tends to release water when thawed, and the eggs can become rubbery or grainy; make a fresh batch for the best texture.
Scrambled Eggs with Lettuce Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
Biotin
10.2µg · 34% DV
Vitamin K
39µg · 33% DV
B2
0.38mg · 29% DV
Minerals
Selenium
23µg · 42% DV
Iodine
42µg · 28% DV
Phosphorus
189mg · 27% DV
Zinc
1.29mg · 12% DV
Sodium
192mg · 8% DV
Potassium ⭐
230mg · 7% DV
Scrambled Eggs with Lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Scrambled Eggs with Lettuce
To burn the 188 calories in 1 serving (medium) (150 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 with Lettuce?
Scrambled Eggs with Lettuce is a simple home-style dish made by cooking eggs with lettuce. It is not tied to one particular region; it is an easy way to turn everyday ingredients into a warm meal. The lettuce softens as it cooks, while the eggs bring a tender, filling texture and a mild savoury taste.
Serve it hot for breakfast or a light lunch, with toast, tomatoes or olives. It offers protein and is low in carbohydrates, with 2.2 g per 100 g. For a lighter plate, use just enough oil to cook the eggs and let the lettuce wilt briefly rather than cooking it until limp. The mild flavour also pairs well with herbs or a little black pepper.
How Nutritious Is Scrambled Eggs with Lettuce?
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 with Lettuce 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 with Lettuce Contain Allergens?
Contains these allergens:
Which Diets Is Scrambled Eggs with Lettuce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Scrambled Eggs with Lettuce Fat Profile
SATURATED
4.05g
MONOUNSATURATED
5.25g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 16.6:1
Above the ideal 4:1 (16.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.