1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 317.5 mg | 105% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 4.8 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 396.8 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 tomatoes and cheese
Scrambled eggs with tomatoes and cheese is a classic breakfast or brunch dish enjoyed globally, with variations prominent in Western and Asian cuisines. This simple recipe typically combines lightly beaten eggs, fresh tomatoes, and a cheese of choice such as cheddar or feta, resulting in a creamy, flavorful dish. Eggs are rich in high-quality protein and essential nutrients like choline and vitamins B2 and B12, while tomatoes provide vitamin C, vitamin K, and antioxidants like lycopene. Cheese contributes calcium and additional protein, making this dish highly nutritious. Depending on preparation and portion size, it offers a balanced mix of protein, healthy fats, and some carbohydrates, suitable for various dietary needs.
Health Benefits
- Excellent source of high-quality protein (6 grams per large egg), vital for muscle repair and growth.
- Rich in choline (approximately 147 mg per egg), supporting brain health and proper nerve function.
- Provides lycopene from tomatoes, an antioxidant linked to reducing inflammation and promoting heart health.
- Contains calcium from cheese, crucial for maintaining strong bones and teeth.
- Includes vitamin B12 (0.6 mcg per egg), essential for red blood cell formation and neurological health.
Dietary Considerations
Selection and Storage
Store fresh eggs, tomatoes, and cheese in the refrigerator. Use eggs within 3 weeks of purchase and tomatoes within a week. Refrigerate scrambled egg leftovers in an airtight container and consume within 2 days for best quality.
Common Questions About Scrambled eggs with tomatoes and cheese Nutrition
Are scrambled eggs with tomatoes and cheese high in protein?
Yes, scrambled eggs with tomatoes and cheese are high in protein. A single-serving (2 eggs, 1/4 cup cheese, and 1/4 cup tomatoes) provides about 15-20 grams of protein depending on the type of cheese used, making it a great protein-rich option for breakfast or a light meal.
Can I eat scrambled eggs with tomatoes and cheese on a keto diet?
Yes, scrambled eggs with tomatoes and cheese are keto-friendly. Eggs and cheese are low in carbs while being high in fat and protein, and the small amount of tomatoes (around 2-3 grams of carbs per 1/4 cup) can fit within most keto carb limits when consumed in moderation.
What are the health benefits of scrambled eggs with tomatoes and cheese?
This dish provides a mix of high-quality protein, healthy fats, and essential nutrients like vitamin A, vitamin C, and calcium. Eggs are rich in choline, which supports brain health, while tomatoes offer antioxidants like lycopene. However, due to the cheese, it can be high in sodium and saturated fat, so moderation is advised.
What is the recommended serving size for scrambled eggs with tomatoes and cheese?
A typical portion size is 2 eggs, 1/4 cup of shredded cheese, and 1/4 cup of chopped tomatoes, which totals around 250-300 calories. This portion is appropriate for most individuals as part of a balanced meal, but you can adjust the ingredients to suit your calorie and macronutrient needs.
How do scrambled eggs with tomatoes and cheese compare to plain scrambled eggs?
Adding tomatoes and cheese to scrambled eggs increases the dish's nutrient profile, providing more vitamin C, calcium, and flavor. However, it also increases the calorie count, fat, and sodium levels compared to plain scrambled eggs. Choosing low-fat cheese or reducing the portion of cheese can make the dish lighter while preserving its nutritional benefits.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
