Fast foods, egg, scrambled
Whole food · Fast Foods
Photo: Wikipedia
Scrambled eggs are soft, fluffy curds of beaten egg cooked gently with fat, offering a rich, savory flavor and a tender, creamy texture. Nutritionally, they are a powerhouse of high-quality protein and healthy fats, with minimal carbohydrates.
Calorie split: 26% protein · 4% carbs · 70% fat
↓ Full nutrition💚 Why it's loved
People adore scrambled eggs for their comforting, savory richness and incredible versatility—they can be a simple breakfast, a protein-packed snack, or a canvas for countless flavor additions like herbs, cheese, or vegetables.
⚠️ Watch-outs & how to enjoy it better
While nutritious, scrambled eggs are high in dietary cholesterol, which some individuals may need to monitor. To balance this, pair them with fiber-rich vegetables like spinach or tomatoes, and use healthy cooking fats like olive oil instead of butter.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in choline, essential for brain health
- Contains lutein and zeaxanthin for eye health
- Provides vitamin D and B12
- High in satiating healthy fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest scrambled egg dish was made in 2012 in Spain, using over 100,000 eggs and weighing more than 2,000 kilograms.
Full nutrition (USDA data · scales with serving)
| Water | 66.7 g |
| Energy | 212 kcal |
| Energy | 887 kj |
| Protein | 13.8 g |
| Total lipid (fat) | 16.2 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 2.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 242 mg |
| Potassium, K | 147 mg |
| Sodium, Na | 187 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 22.5 ug |
| Vitamin C, total ascorbic acid | 3.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.52 mg |
| Niacin | 0.21 mg |
| Pantothenic acid | 0.94 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 181 mg |
| Vitamin B-12 | 1.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 176 ug |
| Retinol | 171 ug |
| Carotene, beta | 62.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Vitamin A, IU | 679 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 233 ug |
| Vitamin E (alpha-tocopherol) | 0.96 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 46.0 iu |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin K (phylloquinone) | 9.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.16 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 3.9 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 5.9 g |
| MUFA 16:1 | 0.52 g |
| MUFA 18:1 | 5.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.20 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 426 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.66 g |
| Isoleucine | 0.84 g |
| Leucine | 1.2 g |
| Lysine | 0.91 g |
| Methionine | 0.43 g |
| Cystine | 0.31 g |
| Phenylalanine | 0.75 g |
| Tyrosine | 0.56 g |
| Valine | 0.96 g |
| Arginine | 0.84 g |
| Histidine | 0.33 g |
| Alanine | 0.76 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.44 g |
| Proline | 0.58 g |
| Serine | 1.0 g |
FAQ
How do you make scrambled eggs fluffy?
Use low heat, stir frequently with a spatula, and consider adding a splash of milk or cream before cooking. Remove from heat while slightly underdone, as they will continue cooking from residual heat.
Are scrambled eggs healthy?
Yes, they are a nutrient-dense food high in protein, vitamins, and healthy fats. For a healthier version, cook with minimal added fat and pair with vegetables.
Can you freeze scrambled eggs?
Yes, you can freeze cooked scrambled eggs in an airtight container for up to 3 months. Thaw in the refrigerator and reheat gently on the stovetop or in the microwave.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.12 kcal/g · 26% calories from protein · 0.0 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.