Scrambled Eggs
Good nutritional profile
Eggs stirred in butter into soft curds, finished with grated cheese.
Scrambled eggs are beaten eggs cooked slowly in butter and stirred into soft curds; this version is finished with grated cheddar. A three-egg serving has about 405 kcal and 26 g of protein with almost no carbohydrate, but also about 15 g of saturated fat from the yolks, butter and cheese. Using half the cheese and half the butter saves about 95 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 14g | 25.0% |
| Fat | 17g | 24.3% |
| Carbs | 1.1g | 0.4% |
| Simple Sugars | 0.39g | Estimate |
| Complex Carbs | 0.72g | Estimate |
| Water | 66g | 2.6% |
| Calories | 219 | 9.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 8.09 | g | 40.4% |
| Monounsaturated | 5.59 | g | 22.4% |
| Polyunsaturated | 1.81 | g | 13.9% |
| Omega-3 | 0.543 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 46 | mg | 5.1% |
| Omega-6 | 1.267 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.47 | mg |
| Vitamin E | 0.98 | mg |
| Selenium | 29.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 189 | mcg | 21.0% |
| vitamin B1 | 0.029 | mg | 2.4% |
| vitamin B2 | 0.374 | mg | 28.8% |
| vitamin B3 | 0.067 | mg | 0.4% |
| vitamin B6 | 0.112 | mg | 6.6% |
| vitamin B9 | 30.5 | mcg | 7.6% |
| vitamin B12 | 0.768 | mcg | 32.0% |
| vitamin C | 0.468 | mg | 0.5% |
| vitamin D | 1.54 (62 IU) | mcg | 10.3% |
| vitamin E | 0.978 | mg | 6.5% |
| vitamin K | 2.74 | mcg | 2.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 162 | mg | 16.2% |
| iron | 1.45 | mg | 8.1% |
| magnesium | 14.6 | mg | 3.6% |
| phosphorus | 235 | mg | 33.6% |
| potassium | 128 | mg | 4.9% |
| sodium | 376 | mg | 16.3% |
| zinc | 1.64 | mg | 14.9% |
| copper | 0.066 | mg | 7.3% |
| manganese | 0.041 | mg | 1.8% |
| selenium | 29.4 | mcg | 53.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 342 | mg | 48.9% | 147% |
| Isoleucine | 744 | mg | 53.1% | 170% |
| Leucine | 1203 | mg | 44.1% | 135% |
| Lysine | 912 | mg | 43.4% | 130% |
| Methionine | 640 | mg | 61.0% | 191% |
| Phenylalanine | 1318 | mg | 75.3% | 220% |
| Threonine | 624 | mg | 59.4% | 171% |
| Tryptophan | 226 | mg | 80.7% | 235% |
| Valine | 929 | mg | 51.0% | 159% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Eggs 6 large
- Butter 20 g
- Cheddar cheese 60 g
- Salt to taste
- Black pepper to taste
- Fresh chives 1 tbsp
Instructions
- 1
Crack the eggs into a bowl, add a pinch of salt and pepper, and whisk until the yolks and whites are fully combined.
- 2
Grate the cheddar and finely chop the chives.
- 3
Melt the butter in a nonstick frying pan over medium-low heat until it foams.
- 4
Pour in the eggs and leave them for a moment, until they start to set at the edges.
- 5
Gently push the eggs from the edges to the center with a spatula to form large soft curds, and keep stirring slowly for 2-3 minutes.
- 6
When the eggs are almost set but still glossy, take the pan off the heat and fold in the cheddar.
- 7
Let the heat of the eggs melt the cheese, then sprinkle with the chives and serve at once.