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Scrambled Eggs Calories
High in protein and B12, classic breakfast
CALORIES
GI
POTASSIUM
FIBER
Scrambled Eggs Nutrition Facts
Selected: 100 g
148
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.1g
· 27%
Fat
11.2g
· 69%
Fiber
0g
Scrambled Eggs Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
172mg · 25% 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
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Scrambled Eggs
Scrambled Eggs — Frequently Asked Questions
How do you make scrambled eggs soft and creamy?
Cook them over low to medium heat and stir gently and often. Taking them off the heat while they still look slightly glossy helps prevent a dry, rubbery texture.
Is high heat bad for scrambled eggs?
High heat cooks eggs quickly, but it also makes them more likely to stick, brown, and turn tough. Low or medium heat gives better control and a softer result.
Do scrambled eggs need milk?
No. Milk is optional and may make the eggs seem softer, but too much can dilute the egg mixture and lead to a wetter texture.
What is the main difference between scrambled eggs and an omelette?
Scrambled eggs are stirred into soft curds as they cook, while an omelette is usually cooked as a folded egg layer. The ingredients can overlap, but the method and texture are different.
When can scrambled eggs be eaten besides breakfast?
They work well as a quick lunch, light dinner, or post-workout meal. Pairing them with vegetables, whole-grain toast, or yogurt can make the meal more satisfying.
Are scrambled eggs a good choice after a workout?
They can be, because they provide protein that supports muscle recovery. Add a carbohydrate food such as potatoes, toast, rice, or fruit when you also need to replenish energy.
Why do scrambled eggs stick to the pan?
Sticking often happens when the pan is not properly preheated, there is too little cooking fat, or the heat is too high. Use a non-stick pan, moderate heat, and enough butter or oil to coat the surface.
How long do cooked scrambled eggs keep in the fridge?
Refrigerate them in a covered container within two hours of cooking. For best quality and food safety, eat them within 3 to 4 days and reheat until steaming hot.
Can scrambled eggs be frozen?
Yes, but freezing can make them watery or slightly rubbery after thawing. Freeze cooled portions in an airtight container, then thaw safely and reheat only once.
Who should be careful with scrambled eggs?
Anyone with an egg allergy should avoid them. Pregnant people, young children, older adults, and people with weakened immune systems should choose eggs that are fully cooked rather than runny or undercooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.