⏱ 10 min totalEgg White Avocado & Tomato Scramble
Per 1 serving · 389 g · 7 ingredients
of a 2,000 cal day
- Protein21g29% of calories
- Carbs16g22% of calories
- Fat16g49% of calories
- ✓ Cholesterol free
At a glance
One serving of Egg White Avocado & Tomato Scramble (389 g) has 273 calories, with 21 g of protein, 16 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (41% DV), dietary fiber (30% DV) and Vitamin C (31% DV). Keep an eye on sodium, which provides 23% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Dietary fiber30%
- Vitamin C31%
- Vitamin E20%
- Vitamin K26%
- Riboflavin (B2)66%
Good source of
10–19% of the daily value
- Thiamine10%
- Niacin17%
- Iron14%
- Magnesium15%
- Phosphorus15%
- Manganese14%
Watch
20%+ of the daily value
- Sodium23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
4 egg white (separated from yolk) Egg white
1 medium whole Tomatoes
½ fruit Avocado- 🥄1 dash Salt
1 dash Black pepper
1 tsp Sriracha
Directions
- 1
Heat a pan over medium heat and spray with cooking spray.
- 2
Whisk the egg whites with a dash of salt and pepper. Chop the tomato and avocado, and set aside.
- 3
Add the egg whites to the pan and gently stir with a rubber spatula. Add the tomatoes and cook for one minute.
- 4
Remove the eggs from the pan. Top with avocado, another dash of salt and pepper, and sriracha.
Vitamins & minerals
Amounts for 1 serving (389 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 65 μg | 7% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 1 mg | 66% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 106 μg | 27% |
| Vitamin B12 | 0.2 μg | 6% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 37 mg | 4% |
| Iron | 1 mg | 14% |
| Potassium | 1,057 mg | 22% |
| Magnesium | 61 mg | 15% |
| Phosphorus | 108 mg | 15% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 35% |
| Manganese | 0.3 mg | 14% |
| Selenium | 32 μg | 59% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 148 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 615 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 3,165 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 273 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Egg White Avocado & Tomato Scramble?
One serving of Egg White Avocado & Tomato Scramble (1 serving) has 273 calories, which works out to 70 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Egg White Avocado & Tomato Scramble high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 29% 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 White Avocado & Tomato Scramble keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 22% 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 White Avocado & Tomato Scramble?
540 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg White Avocado & Tomato Scramble?
5.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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