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Scrambled Eggs Calories
High protein, rich in B12, popular breakfast dish
CALORIES
GI
POTASSIUM
FIBER
Scrambled Eggs Nutrition Facts
Selected: 100 g
148
KCAL / 100G
Carbs
2.1g
· 6%
Protein
10.1g
· 27%
Fat
11g
· 67%
Fiber
0g
Scrambled Eggs Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B5
1.1mg · 22% DV
Vitamin A
180µg · 20% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
Scrambled Eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Scrambled Eggs Contain Allergens?
Contains these allergens:
Which Diets Is Scrambled Eggs 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 Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.4g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Scrambled Eggs
Scrambled Eggs — Frequently Asked Questions
Why do scrambled eggs turn watery?
They can release water when cooked too hot or for too long, which tightens the proteins and squeezes out moisture. Gentle heat and stopping just before they look fully set helps keep them soft.
How can I make scrambled eggs softer and creamier?
A small amount of milk, cream, or butter can soften the texture, but too much liquid can make them loose. The biggest difference usually comes from low heat and not overcooking them.
Does cooking change the protein quality of scrambled eggs?
Normal home cooking does not meaningfully reduce the protein content. Overcooking mainly affects texture, taste, and moisture rather than making the protein “disappear.”
Are scrambled eggs better before or after a workout?
They are often more comfortable after training, especially with a carbohydrate source like toast, potatoes, or fruit. Before training, the fat content may sit heavily for some people, so a lighter portion may work better.
Are scrambled eggs too heavy to eat at night?
Not necessarily; many people find them filling and convenient in the evening. But if they are cooked with a lot of fat, they may feel heavy for people prone to reflux or indigestion.
How long do scrambled eggs keep in the fridge, and can they be reheated?
They should be cooled promptly and refrigerated, and they are best eaten within 1 day for quality. Reheating is possible, but too much heat can make them rubbery.
Can scrambled eggs be frozen?
They can be frozen for safety, but the texture often suffers after thawing and may become watery. Freshly made scrambled eggs usually taste much better.
What foods pair well with scrambled eggs for a more balanced meal?
Vegetables add volume and make the meal feel lighter, while toast or potatoes can make it more complete. Rich add-ins like cheese, avocado, or extra butter can quickly raise the overall fat content.
How are scrambled eggs different from fried eggs?
Scrambled eggs are stirred during cooking, so the texture is softer and more uniform. The main nutrition difference usually comes from what is added, such as butter, milk, cheese, or extra oil.
Who should be careful with scrambled eggs?
Anyone with egg or dairy allergy should avoid them if they are prepared with those ingredients. People with reflux, gallbladder issues, or poor tolerance for fatty foods may do better with a lighter cooking method.
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Nutrition data compiled from USDA FoodData Central and scientific sources.