Nutrition Facts for Scrambled Eggs
What Is Scrambled Eggs?
Scrambled Eggs is a simple staple that shows up in a lot of real-world diets because it is easy to portion, easy to repeat, and easy to track.
It is a good example of a food where portion size matters more than perfection—measure once, repeat often.
Per 100g, Scrambled Eggs is low in carbs (1.6g) and provides fat (11g). It can make meals taste satisfying, but it is easier to overshoot calories if you do not portion it.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Scrambled Eggs (Per 100g)
The following values are standardized per 100 grams of scrambled eggs.
- Calories
149 kcal
- Protein
10 g
- Carbohydrates
1.6 g
- Fat
11 g
Nutrition by Serving Size
Calories and macros for common portion sizes of scrambled eggs.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 74.5 kcal | 5 g | 0.8 g | 5.5 g |
| 100g | 149 kcal | 10 g | 1.6 g | 11 g |
| 150g | 223.5 kcal | 15 g | 2.4 g | 16.5 g |
| 200g | 298 kcal | 20 g | 3.2 g | 22 g |
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Is Scrambled Eggs Good for Weight Loss?
Scrambled Eggs can fit into a weight loss diet when portions are controlled. At 149 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. It is low in carbs, making it easy to pair with vegetables and other foods. For best results, combine scrambled eggs with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Scrambled Eggs
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons scrambled eggs can be a useful addition to a balanced diet:
- Fits low-carb meal patterns and is easy to combine with high-fiber vegetables.
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Adds satisfaction and flavor to meals, which can make a long-term plan more enjoyable.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
Who Is Scrambled Eggs Best For?
Weight loss
Scrambled Eggs can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Scrambled Eggs can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Scrambled Eggs can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Scrambled Eggs in Your Diet
Practical ways to include scrambled eggs in meals:
- Use it for meal prep: cook once, portion into containers, and rotate flavors (lemon herb, spicy, teriyaki-style).
- Build a simple bowl: scrambled eggs + rice or potatoes + a big handful of vegetables + a sauce you love.
- Add it to wraps or sandwiches with crunchy vegetables for volume without many extra calories.
- Make a high-protein salad: add scrambled eggs to greens, tomatoes, cucumbers, and a measured dressing.
- Pair it with a higher-carb side on training days, and with extra vegetables on lower-activity days.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log scrambled eggs and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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