Scrambled Egg: Calories, Nutrition and Health Benefits
High-protein breakfast powerhouse packed with essential amino acids, vitamins, and minerals for muscle building and weight management.
Quick Nutrition Facts
Per 100g (2 Large Eggs Scrambled)
| Nutrient | Amount |
|---|---|
| Calories | 148 kcal |
| Protein | 10g |
| Carbohydrates | 1.5g |
| Fiber | 0g |
| Sugars | 1.2g |
| Fat | 11g |
| Cholesterol | 335mg |
| Vitamin B12 | 1.1mcg |
| Vitamin D | 2mcg |
| Selenium | 31mcg |
| Choline | 251mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Scrambled eggs provide complete protein with all 9 essential amino acids. Cooking with minimal oil keeps calories low while preserving nutrients. Add vegetables to boost fiber and micronutrients.
Myth Busters
MYTH #1: Eggs Raise Cholesterol Dangerously
TRUTH: For most people, dietary cholesterol has minimal impact on blood cholesterol. The body adjusts cholesterol production. Studies show 1-3 eggs daily is safe for healthy adults.
MYTH #2: Egg Yolks Are Unhealthy
TRUTH: Yolks contain most vitamins (B12, D, A), choline for brain health, and healthy fats. Whole eggs are more nutritious than egg whites alone. Only avoid yolks if specifically advised by your doctor.
MYTH #3: Scrambled Eggs Are High in Calories
TRUTH: At 148 calories per 100g (2 eggs), scrambled eggs are moderate in calories. The high protein promotes fullness, often leading to eating less throughout the day. Use cooking spray instead of butter to reduce fat further.
MYTH #4: Eggs Cause Heart Disease
TRUTH: Recent research shows eggs don't increase heart disease risk in healthy people. The combination of protein, vitamins, and moderate fat supports heart health when part of a balanced diet.
MYTH #5: You Should Only Eat Egg Whites
TRUTH: While egg whites are pure protein, whole eggs provide choline, vitamins D, B12, selenium, and healthy fats. Unless managing specific health conditions, whole eggs offer superior nutrition.
MYTH #6: Scrambled Eggs Aren't Good for Muscle Building
TRUTH: Eggs are one of the best muscle-building foods with high bioavailability protein and leucine for muscle protein synthesis. Bodybuilders have relied on eggs for decades for good reason.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High protein (10g) promotes satiety, minimal carbs, thermic effect boosts metabolism. |
| Muscle Gain | | Complete protein with all essential amino acids, leucine for muscle synthesis, ideal post-workout. |
| Diabetes Management | | Only 1.5g carbs, protein helps stabilize blood sugar, minimal glucose impact. |
| PCOS Management | | High protein improves insulin sensitivity, low carbs support hormone balance. |
| Pregnancy Nutrition | | Choline for fetal brain development, protein for growth, B12 for nervous system. Ensure eggs are fully cooked. |
| Viral/Flu Recovery |  | Protein for tissue repair, selenium boosts immunity, easy to digest, vitamin D supports immune function. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Scrambled Eggs
Understanding how scrambled eggs affect blood glucose helps optimize meal timing and combinations.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Optimal Pairing Strategies
Combining scrambled eggs with low-GI carbs creates balanced, sustained energy without glucose spikes:
- 🍞 Whole grain toast - Adds fiber and slow-release carbs
- 🥑 Avocado slices - Provides healthy fats and fiber
- 🍅 Fresh tomatoes and spinach - Adds vitamins, minerals, and antioxidants
- 🫘 Black beans - Combines protein with complex carbs and fiber
This combination provides complete nutrition with minimal blood sugar impact, keeping you energized for hours.
Cultural Significance
Scrambled eggs appear in cuisines worldwide as a breakfast staple and comfort food.
In India:
- Anda Bhurji: Spiced Indian scrambled eggs with onions, tomatoes, green chilies
- Popular street food breakfast with pav (bread rolls)
- Protein-rich vegetarian alternative in lacto-ovo diets
- Often seasoned with turmeric, cumin, coriander
Global Variations:
- French: Oeufs brouillés (creamy, slowly cooked with butter)
- American: Fluffy scrambled eggs with cheese
- Mexican: Huevos revueltos with salsa and peppers
- Middle Eastern: Scrambled with za'atar and sumac
Compare & Substitute
Scrambled Egg vs Similar Protein Sources (Per 100g)
| Nutrient | 🥚 Scrambled Egg | 🍗 Chicken Breast | 🧀 Paneer | 🥛 Greek Yogurt |
|---|---|---|---|---|
| Calories | 148 kcal | 165 kcal | 265 kcal | 97 kcal |
| Carbs | 1.5g | 0g | 1.2g | 3.6g |
| Fiber | 0g | 0g | 0g | 0g |
| Protein | 10g | 31g | 18g | 10g |
| Fat | 11g | 3.6g | 21g | 5g |
| Cholesterol | 335mg | 85mg | 65mg | 10mg |
| Vitamin B12 | 1.1mcg | 0.3mcg | 0.9mcg | 0.5mcg |
| Best For | Breakfast energy | Lean muscle gains | Vegetarian high-protein | Low-cal protein snack |
Frequently Asked Questions
Are scrambled eggs good for weight loss?
Yes, scrambled eggs are excellent for weight loss. With 10g of protein per 100g, they promote fullness and reduce overall calorie intake throughout the day.
Weight loss benefits:
- High protein increases satiety for 3-4 hours
- Thermic effect of protein boosts metabolism by 20-30%
- Low carbs prevent insulin spikes
- Only 148 calories per 100g when cooked with minimal oil
Best practices: Cook with cooking spray or minimal olive oil; add vegetables (spinach, tomatoes, mushrooms); eat at breakfast to control appetite all day; limit to 2-3 eggs for portion control.
Can diabetics eat scrambled eggs?
Absolutely. Scrambled eggs are ideal for diabetes management with only 1.5g carbs per 100g and minimal blood sugar impact.
Diabetes benefits:
- Negligible effect on blood glucose
- High protein helps stabilize blood sugar
- Improves insulin sensitivity when part of low-carb breakfast
- Provides sustained energy without spikes
Tips: Pair with non-starchy vegetables (spinach, bell peppers); add whole grain toast for fiber; avoid high-carb sides like hash browns; monitor portions to 2-3 eggs; cook with heart-healthy oils.
How much protein is in scrambled eggs?
Scrambled eggs contain 10g of protein per 100g (approximately 2 large eggs scrambled). This is high-quality complete protein containing all 9 essential amino acids.
Protein quality: Eggs have the highest biological value (100) of any whole food, meaning your body can utilize nearly all the protein efficiently. One serving provides 15-20% of daily protein needs.
What are the main health benefits of scrambled eggs?
Key Benefits:
- Muscle Building & Repair: Complete protein with leucine for muscle synthesis
- Brain Health: Choline supports memory, cognition, and fetal brain development
- Eye Health: Lutein and zeaxanthin protect against macular degeneration
- Immune Support: Selenium, vitamin D, and zinc boost immunity
- Weight Management: High satiety reduces overall calorie intake
- Bone Health: Vitamin D aids calcium absorption
- Heart Health: Contains omega-3s (especially pasture-raised eggs)
When is the best time to eat scrambled eggs?
Optimal timing depends on goals:
- Weight Loss: Breakfast (7-9 AM) - Controls appetite for entire day, reduces lunch cravings
- Muscle Gain: Post-workout within 1 hour - Fast-absorbing protein for muscle recovery
- Diabetes: Any meal - Helps stabilize blood sugar throughout day
- Energy: Morning or lunch - Sustained energy without afternoon crash
General recommendation: Breakfast is ideal. The high protein keeps you full and energized for 3-4 hours, reducing snacking and total daily calorie intake.
How many scrambled eggs should I eat per day?
General Guidelines:
- 1-2 eggs daily - Most adults for general health
- 2-3 eggs daily - Weight loss, muscle gain, active lifestyle
- 3-4 eggs daily - Bodybuilders, athletes, high protein needs
- 1 egg daily - High cholesterol or heart disease (consult doctor)
Scientific consensus: Research shows up to 3 eggs daily is safe for healthy adults. Some studies suggest even higher intakes don't increase heart disease risk.
Monitor if you have: High cholesterol, heart disease, or diabetes. Track with your doctor.
How should I cook scrambled eggs for maximum nutrition?
Healthiest cooking methods:
- Use minimal fat: Cooking spray or 1 tsp olive oil/ghee
- Low-medium heat: Preserves nutrients, prevents oxidation
- Don't overcook: Soft scrambled eggs retain more vitamins
- Add vegetables: Spinach, tomatoes, peppers boost nutrition
- Use non-stick pan: Reduces need for excess oil
Avoid: High heat (destroys vitamins), excessive butter/oil (adds unnecessary calories), overcooking (makes eggs rubbery, reduces nutrient availability).
Pro tip: Whisk eggs with a splash of milk or water for fluffier texture without extra calories.
