⏱ 15 min totalEgg and Asparagus Scramble
Per 1 serving · 237 g · 7 ingredients
of a 2,000 cal day
- Protein14g24% of calories
- Carbs6.9g12% of calories
- Fat17g64% of calories
At a glance
One serving of Egg and Asparagus Scramble (237 g) has 234 calories, with 14 g of protein, 6.9 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (29% DV), Vitamin A (23% DV) and Vitamin E (23% DV). Keep an eye on cholesterol, which provides 124% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Vitamin A23%
- Vitamin E23%
- Vitamin K21%
- Riboflavin (B2)40%
- Vitamin B622%
Good source of
10–19% of the daily value
- Vitamin C14%
- Vitamin D13%
- Thiamine12%
- Zinc15%
Watch
20%+ of the daily value
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Canola oil
3 spear, medium Asparagus
½ medium whole Tomatoes
⅛ cup, chopped Onion
2 large Egg- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Heat the oil in a nonstick skillet over medium heat until shimmering.
- 2
Add the chopped asparagus, tomato, and onion. Cook, stirring occasionally, until the onion is translucent and the asparagus is tender, 5–7 minutes.
- 3
Beat the eggs lightly, then pour into the skillet. Scramble gently, folding the vegetables into the eggs, until just set. Season to taste and serve immediately.
Vitamins & minerals
Amounts for 1 serving (237 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 204 μg | 23% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 85 μg | 21% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 307 mg | 56% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 79 mg | 8% |
| Iron | 3 mg | 37% |
| Potassium | 411 mg | 9% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 244 mg | 35% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 24% |
| Manganese | 0.2 mg | 8% |
| Selenium | 32 μg | 58% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 66 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 492 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 234 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Egg and Asparagus Scramble?
One serving of Egg and Asparagus Scramble (1 serving) has 234 calories, which works out to 99 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Egg and Asparagus Scramble high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Egg and Asparagus Scramble keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Egg and Asparagus Scramble?
224 mg per serving.
How much sugar is in Egg and Asparagus Scramble?
3.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
145 calSummer Shrimp1 serving
301 calOne Pan Balsamic Chicken and Veggies1 serving
465 calBeef Burritos1 serving
242 calSpiced Pork Tenderloin and Avocado Salsa1 serving
379 calHawaiian Pineapple Egg Scramble1 serving
191 calHoney & Lime Rainbow Fruit Salad1 serving
372 calVegan Walnut Chorizo Tacos with Pineapple Salsa1 serving
187 calCod with Pineapple Avocado Salsa1 serving