⏱ 17 min total

Hawaiian Pineapple Egg Scramble

Name: Hawaiian Pineapple Egg Scramble
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; 2 oz Ham; ¼ cup, chunks Pineapple; 1 large Egg; ¼ cup Egg white; ¼ cup, shredded Swiss cheese; ½ dash Salt; ½ dash Black pepper

Per 1 serving · 243 g · 8 ingredients

Calories

379

19%
of a 2,000 cal day

Protein
30g
32% of calories
Carbs
9.9g
11% of calories
Fat
24g
58% of calories

Portion

✓ Protein-dense

At a glance

One serving of Hawaiian Pineapple Egg Scramble (243 g) has 379 calories, with 30 g of protein, 9.9 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (60% DV), Vitamin C (24% DV) and thiamine (36% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 40%, 45% and 81% of the daily value.

Per 100 g

156cal

medium energy density

Protein per 100 cal

7.9g

Net carbs

carbs minus fiber

Fiber

1.3g

5 g sugar

High in

20%+ of the daily value

Protein60%
Vitamin C24%
Thiamine36%
Riboflavin (B2)52%
Vitamin B628%
Vitamin B1268%

Good source of

10–19% of the daily value

Vitamin A16%
Vitamin D10%
Vitamin E11%
Niacin12%
Folate (B9)10%
Magnesium10%

Watch

20%+ of the daily value

Sodium40%
Saturated fat45%
Cholesterol81%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 12 min

1
Heat the olive oil in a medium nonstick skillet over medium heat. Add the chopped ham and cook, stirring occasionally, until lightly browned, then transfer to a plate.
2
Add the pineapple chunks to the skillet and cook until caramelized in spots, then transfer to the plate with the ham.
3
Whisk the whole eggs with the egg whites until uniform. Pour into the same skillet and cook over medium heat, stirring gently, until just beginning to set.
4
Fold in the ham and pineapple, sprinkle the Swiss cheese over the top, cover, and cook until the cheese melts and the eggs are set to your liking. Season to taste with salt and pepper.
5
Slide the scramble onto warm plates and serve immediately.

Vitamins & minerals

Amounts for 1 serving (243 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	141 μg	16%
Vitamin C	22 mg	24%
Vitamin D	2 μg	10%
Vitamin E	2 mg	11%
Vitamin K	5 μg	4%
Thiamine	0.4 mg	36%
Riboflavin (B2)	1 mg	52%
Niacin	2 mg	12%
Vitamin B6	0.4 mg	28%
Folate (B9)	39 μg	10%
Vitamin B12	2 μg	68%
Pantothenic acid	1 mg	27%
Choline	200 mg	36%

Minerals

Nutrient	Amount	% Daily Value
Calcium	265 mg	27%
Iron	2 mg	22%
Potassium	397 mg	8%
Magnesium	40 mg	10%
Phosphorus	351 mg	50%
Zinc	3 mg	24%
Copper	0.1 mg	16%
Manganese	1 mg	32%
Selenium	44 μg	80%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	33 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	138 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 379 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

72min
Walking (3.5 mph)
45min
Cycling (moderate)
32min
Running (6 mph)
53min
Swimming laps

Common questions

How many calories are in Hawaiian Pineapple Egg Scramble?

One serving of Hawaiian Pineapple Egg Scramble (1 serving) has 379 calories, which works out to 156 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Hawaiian Pineapple Egg Scramble high in protein?

Yes. It has 30 g of protein per serving, and 32% of its calories come from protein (7.9 g of protein per 100 calories).

Is Hawaiian Pineapple Egg Scramble keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Hawaiian Pineapple Egg Scramble?

917 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Hawaiian Pineapple Egg Scramble?

5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (243 g)

Calories379

% Daily Value*

Total fat 24g	31%
Saturated fat 9g	45%
Trans fat 0g
Cholesterol 243mg	81%
Sodium 917mg	40%
Total carbohydrate 9.9g	4%
Dietary fiber 1.3g	5%
Total sugars 5g
Protein 30g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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