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Scrambled egg (no oil) Calories
High protein, cooked without oil, source of vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Scrambled egg (no oil) Nutrition Facts
Selected: 100 g
148
KCAL / 100G
Carbs
1.3g
· 4%
Protein
10.2g
· 29%
Fat
10.6g
· 67%
Fiber
0g
Scrambled egg (no oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.36mg · 28% DV
B5
1.3mg · 26% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
180mg · 26% DV
Iodine
28µg · 19% DV
Iron
2mg · 11% DV
Scrambled egg (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Scrambled egg (no oil) 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 egg (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Scrambled egg (no oil) 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 egg (no oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Scrambled egg (no oil)
Scrambled egg (no oil) — Frequently Asked Questions
Why does oil-free scrambled egg stick to the pan, and how can I prevent it?
It usually sticks when the pan is not properly heated or the surface is not very non-stick. Use a good non-stick pan, keep the heat low to medium, and let the pan warm briefly before adding the egg.
How do I make oil-free scrambled eggs soft and creamy instead of dry?
Cook them gently over low heat and avoid over-stirring or leaving them on the stove too long. Taking them off the heat slightly early helps because they keep cooking from residual heat.
Does longer cooking reduce the protein in scrambled eggs?
The protein does not disappear, but heat changes its structure and can make the eggs firmer and drier. In practice, overcooking affects texture more than the total protein content.
Are oil-free scrambled eggs better before or after a workout?
They can work at either time, depending on the rest of the meal and your digestion. Before training, they are often easier to tolerate with a simple carbohydrate source; after training, they fit well as a protein-rich food.
Is it okay to eat oil-free scrambled eggs at night?
For most people, yes, especially in a moderate portion. If you tend to get reflux or feel heavy after late meals, keep the portion smaller and avoid eating them right before bed.
How long do cooked scrambled eggs keep in the fridge?
They should be cooled and refrigerated promptly rather than left out for long. For best quality and food safety, they are usually best eaten within 1–2 days.
Can you freeze oil-free scrambled eggs?
Yes, but the texture may become a bit watery or rubbery after thawing. Freezing in small portions usually gives better results than freezing one large batch.
What should I pair with oil-free scrambled eggs for a more balanced meal?
Vegetables add volume and variety, while foods like whole-grain toast, oats, or potatoes can make the meal more filling. The best pairing depends on whether you want a lighter meal or something more substantial.
Is egg white healthier than the yolk, or should I remove the yolk?
Not necessarily; the white and yolk provide different nutrients, so removing the yolk is not automatically better. Some people choose more whites for a higher-protein, lower-fat meal, but that is a preference rather than a rule.
Who should be cautious with oil-free scrambled eggs?
Anyone with an egg allergy should avoid them. People following medical advice for cholesterol, digestive issues, or food safety should also adjust intake based on their clinician’s guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.