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Scrambled Eggs Calories
High in protein and B12, popular breakfast dish
CALORIES
GI
POTASSIUM
FIBER
Scrambled Eggs Nutrition Facts
Selected: 100 g
148
KCAL / 100G
Carbs
2.1g
· 6%
Protein
10.2g
· 28%
Fat
10.7g
· 66%
Fiber
0g
Scrambled Eggs Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.33mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% 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
3.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Scrambled Eggs
Scrambled Eggs — Frequently Asked Questions
How do you keep a scrambled egg and onion omelette from turning watery?
Cook the onions first over medium-low heat until their moisture has evaporated, then add the beaten eggs. Avoid overcrowding the pan and use moderate heat for a tender texture.
Can you add cheese to an onion omelette?
Yes—feta, cheddar, and cottage cheese all pair well with cooked onions. Keep in mind that cheese adds dairy and may add substantial salt, so reduce extra seasoning if needed.
What happens if an onion omelette is overcooked?
Overcooking makes eggs dry, rubbery, and less flavorful. Take the pan off the heat when the eggs are just set, as residual heat will finish the cooking.
Can scrambled eggs with onions be eaten for lunch or dinner?
Yes, it works well beyond breakfast and can be paired with a salad, yogurt, or whole-grain bread. After exercise, adding a carbohydrate food such as potatoes, rice, or bread can make it a more complete recovery meal.
Is an onion omelette a good meal before a workout?
A large, fatty omelette immediately before training may feel heavy for some people. It is usually more comfortable a few hours before exercise, ideally with an easy-to-digest carbohydrate if you need training fuel.
Will eating scrambled eggs with onions at night cause weight gain?
Eating it at night does not automatically cause weight gain; overall eating patterns and portion size matter more. If late meals trigger reflux or indigestion, choose a smaller serving and avoid eating right before bed.
How long do cooked scrambled eggs with onions keep in the fridge?
Refrigerate leftovers within two hours in a sealed container and use them within 3 to 4 days. Reheat until steaming hot, and discard eggs that have been left at room temperature for too long.
Can an onion omelette be frozen?
It can be frozen, though thawed eggs may become slightly watery or rubbery. Freeze in individual portions, thaw in the refrigerator, and reheat thoroughly before eating.
Are red onions or yellow onions better for an omelette?
Yellow onions become mellow and sweet when cooked, while red onions offer a sharper flavor and more color. Either works well, but cooking them before adding the eggs prevents a harsh raw-onion taste.
Should people avoid scrambled eggs because of cholesterol?
Most healthy people do not need to avoid eggs completely; the overall diet, especially saturated fat intake, matters more. People with high cholesterol, diabetes, or cardiovascular disease may benefit from individualized advice from a clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.