1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 14.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.1 g | 28% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 331.2 mg | 110% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 94.6 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 394.3 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Scrambled eggs with vegetables
Scrambled eggs with vegetables is a versatile and nutritious dish originating from various cuisines, often seen in breakfast menus worldwide, including American, Mediterranean, and Asian cuisines. Scrambled eggs are made by whisking eggs and cooking them gently, often combined with sautéed vegetables like spinach, bell peppers, onions, or tomatoes. This dish offers a balanced nutritional profile, providing high-quality protein, healthy fats, vitamins like A, C, and K, and minerals such as iron and potassium depending on the choice of vegetables. It is low in carbohydrates, making it suitable for low-carb and high-protein diets, while also being rich in antioxidants and fiber from the vegetables included.
Health Benefits
- Eggs are a rich source of high-quality protein (6 grams per egg) necessary for muscle repair and growth.
- Vegetables like spinach provide vitamin K, crucial for bone health, and iron, helping with oxygen transport in the blood.
- Bell peppers and tomatoes are high in vitamin C, which supports immune function and skin health.
Dietary Considerations
Selection and Storage
Store unused vegetables in the refrigerator in sealed containers. Cook eggs immediately after cracking and consume within 2 hours at room temperature or refrigerate within 1 hour for later use.
Common Questions About Scrambled eggs with vegetables Nutrition
Are scrambled eggs with vegetables high in protein?
Yes, scrambled eggs with vegetables are a good source of protein. A serving of two scrambled eggs provides about 12-14 grams of protein, and adding vegetables such as spinach or broccoli enhances the overall nutrient profile without dramatically increasing the calorie count.
Can I eat scrambled eggs with vegetables on a keto diet?
Yes, scrambled eggs with vegetables are compatible with a keto diet. Eggs are naturally low in carbs, while non-starchy vegetables like spinach, bell peppers, or zucchinis are keto-friendly and help add fiber and vitamins to the meal without exceeding daily carb limits.
What are the health benefits of scrambled eggs with vegetables?
Scrambled eggs with vegetables provide a nutrient-dense meal rich in protein, vitamins (such as vitamin A, C, and folate from vegetables), and essential minerals like iron and selenium found in eggs. This combination supports muscle repair, eye health, and immune function but may be high in cholesterol, so moderation is advised for individuals with specific dietary restrictions.
What is the recommended portion size for scrambled eggs with vegetables?
A standard portion for scrambled eggs with vegetables would include 2 large eggs and 1-2 cups of mixed vegetables, which provides roughly 150-250 calories depending on the type of vegetables and cooking fats used. Adjust portion sizes to match individual dietary needs and activity levels.
Are scrambled eggs with vegetables healthier than an omelette with the same ingredients?
Nutritionally, scrambled eggs and omelettes with vegetables are very similar, as they use the same ingredients. However, scrambling may allow vegetables to cook more evenly within the eggs, while omelettes might retain added fats like cheese or oils in pockets. Both are healthy choices as long as excessive fats and salts are avoided.
