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Soft scrambled eggs Calories
Soft-textured, high-protein egg dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Soft scrambled eggs (120 g) has 179 calories. That works out to 149 calories per 100 g. It contains 1.9 g of carbs, 12.4 g of protein, 13.4 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Soft scrambled eggs Nutrition Facts
Selected: 1 serving (medium) · 120 g
179
KCAL / 120G
Carbs
1.9g
· 1% DV
Protein
12.4g
· 25% DV
Fat
13.4g
· 17% 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 4% · Protein 28% · Fat 68%
Soft scrambled eggs nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 4.08 g | 20% |
| Trans fat | 0.04 g | |
| Sodium | 170 mg | 7% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 12.4 g | 25% |
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 Soft scrambled eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 179 kcal |
| 1 piece (small) | 50 g | 75 kcal |
| ½ cup (small) | 90 g | 134 kcal |
| 100 g | 100 g | 149 kcal |
| 2 piece (medium) | 100 g | 149 kcal |
| 3 piece (large) | 150 g | 224 kcal |
| 1 serving (large) | 180 g | 268 kcal |
| 1 cup (medium) | 180 g | 268 kcal |
Calculated from 149 calories per 100 g.
Frequently Asked Questions About Soft scrambled eggs
How do you make soft scrambled eggs?
Whisk the eggs, then cook them gently in a buttered pan over low heat, stirring slowly with a spatula. Take the soft scrambled eggs off the heat while they still look slightly glossy; residual heat will finish cooking them.
Should you add milk to soft scrambled eggs?
No, milk is not necessary for soft scrambled eggs. It can thin the mixture and make the eggs less rich. For a creamy texture, use gentle heat and stop cooking before the curds become dry.
What is the secret to creamy soft scrambled eggs?
The key to creamy soft scrambled eggs is low, steady heat and taking them off the stove before they look fully set. Stir gently so the curds stay tender, and let the pan’s residual heat finish the cooking.
Why do soft scrambled eggs turn watery?
Soft scrambled eggs can turn watery when they are cooked too hot or for too long, causing them to release moisture. Cook them gently and remove the pan from the heat while the eggs are still slightly glossy.
How do you know when soft scrambled eggs are done?
Soft scrambled eggs are done when they form tender curds and no longer look runny, but are still moist and glossy. Remove them from the heat at that point because they continue cooking in the hot pan.
Do you cook soft scrambled eggs with butter or oil?
Butter is a popular choice for soft scrambled eggs because it adds flavor and helps keep the curds tender. A little oil also works; use a nonstick pan and avoid heating the fat until it smokes.
How long do cooked soft scrambled eggs last in the fridge?
Cooked soft scrambled eggs keep in a covered container in the refrigerator for three to four days. Refrigerate them promptly rather than leaving them at room temperature, and reheat only the portion you plan to eat.
Can you reheat soft scrambled eggs without making them rubbery?
Yes, reheat soft scrambled eggs gently over low heat or in short bursts in the microwave, stirring between bursts. Stop as soon as they are warm; prolonged or high-heat reheating makes the curds tough and dry.
Can you freeze soft scrambled eggs?
You can freeze cooked soft scrambled eggs, but thawing often makes their texture less tender and more watery. For the best result, cool them promptly, freeze them in an airtight container, and thaw them in the refrigerator before reheating gently.
What is the difference between soft scrambled eggs and an omelet?
Soft scrambled eggs are stirred as they cook, creating loose, tender curds. An omelet cooks as one mostly intact layer and is often folded around a filling, so its texture and presentation are different.
Soft scrambled eggs Vitamins & Minerals
Vitamins
Biotin
24µg · 80% DV
B12
1.32µg · 55% DV
B2
0.5mg · 38% DV
B5
1.62mg · 32% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
204mg · 29% DV
Iodine
29µg · 19% DV
Zinc
1.44mg · 13% DV
Sodium
170mg · 7% DV
Potassium ⭐
151mg · 4% DV
Soft scrambled eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soft scrambled eggs
To burn the 179 calories in 1 serving (medium) (120 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 Soft scrambled eggs?
Soft scrambled eggs are made by gently stirring beaten eggs in a pan until they form tender, moist curds. The method is common in many cuisines rather than tied to one place, and the slow cooking keeps the eggs soft instead of browned or firm.
They’re often served at breakfast or brunch, with toast, herbs, or sautéed vegetables; a little butter or cream is also common in some kitchens. Their mild flavour and creamy texture make them easy to pair with savoury sides. They provide protein and are low in carbohydrates. For a lighter plate, use less cooking fat and serve them with vegetables or whole-grain toast.
How Nutritious Is Soft scrambled eggs?
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 Soft scrambled eggs 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 Soft scrambled eggs Contain Allergens?
Contains these allergens:
Which Diets Is Soft scrambled eggs 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
Soft scrambled eggs Fat Profile
SATURATED
4.08g
MONOUNSATURATED
5.16g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.