⏱ 20 min total

Mushroom and Asparagus Scramble

Name: Mushroom and Asparagus Scramble
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; 3 spear, small Asparagus; ½ cup, pieces or slices White mushrooms; 1 extra large Egg; 1 dash Salt; 1 dash Black pepper; 1 tbsp chopped Chives; ⅛ tsp, leaves Oregano

Per 1 serving · 137 g · 8 ingredients

Calories

156

8%
of a 2,000 cal day

Protein
9g
23% of calories
Carbs
3.2g
8% of calories
Fat
12g
69% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Mushroom and Asparagus Scramble (137 g) has 156 calories, with 9 g of protein, 3.2 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (69% of calories). It is high in Vitamin K (22% DV), riboflavin (b2) (35% DV) and Vitamin B12 (21% DV). Keep an eye on cholesterol, which provides 69% of the daily value.

Per 100 g

114cal

low energy density

Protein per 100 cal

5.8g

Net carbs

carbs minus fiber

Fiber

1.3g

1.6 g sugar

High in

20%+ of the daily value

Vitamin K22%
Riboflavin (B2)35%
Vitamin B1221%
Pantothenic acid30%
Choline32%
Iron26%

Good source of

10–19% of the daily value

Vitamin A12%
Vitamin E13%
Niacin10%
Vitamin B613%
Folate (B9)14%
Zinc10%

Watch

20%+ of the daily value

Cholesterol69%

Ingredients

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

Directions

Prep 5 minCook 15 min

1
Trim the woody ends from the asparagus, then cut into 1-inch pieces. Slice the mushrooms and finely chop the chives.
2
Heat the olive oil in a nonstick skillet over medium heat. Add the asparagus and mushrooms and cook, stirring occasionally, until tender and lightly browned, 4–5 minutes.
3
In a small bowl, whisk the egg with a pinch of salt and black pepper.
4
Push the vegetables to one side of the skillet, pour in the egg, and gently scramble just until softly set. Fold the vegetables into the egg and cook 30–60 seconds to combine.
5
Remove from heat, sprinkle with chives and a pinch of dried oregano, and serve hot.

Vitamins & minerals

Amounts for 1 serving (137 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	110 μg	12%
Vitamin C	5 mg	5%
Vitamin D	1 μg	8%
Vitamin E	2 mg	13%
Vitamin K	27 μg	22%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.5 mg	35%
Niacin	2 mg	10%
Vitamin B6	0.2 mg	13%
Folate (B9)	54 μg	14%
Vitamin B12	1 μg	21%
Pantothenic acid	1 mg	30%
Choline	177 mg	32%

Minerals

Nutrient	Amount	% Daily Value
Calcium	46 mg	5%
Iron	2 mg	26%
Potassium	273 mg	6%
Magnesium	17 mg	4%
Phosphorus	162 mg	23%
Zinc	1 mg	10%
Copper	0.2 mg	24%
Manganese	0.1 mg	5%
Selenium	21 μg	39%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	3 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	242 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	90 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	1 μg	—

Burning 156 calories

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

30min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Mushroom and Asparagus Scramble?

One serving of Mushroom and Asparagus Scramble (1 serving) has 156 calories, which works out to 114 calories per 100 g. That is about 7.8% of a 2,000-calorie day.

Is Mushroom and Asparagus Scramble high in protein?

Not especially. It has 9 g of protein per serving, and protein supplies 23% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mushroom and Asparagus Scramble keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 8% of calories.

How much sodium is in Mushroom and Asparagus Scramble?

237 mg per serving.

How much sugar is in Mushroom and Asparagus Scramble?

1.6 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 (137 g)

Calories156

% Daily Value*

Total fat 12g	16%
Saturated fat 2.7g	14%
Trans fat 0g
Cholesterol 208mg	69%
Sodium 237mg	10%
Total carbohydrate 3.2g	1%
Dietary fiber 1.3g	4%
Total sugars 1.6g
Protein 9g

* 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

More recipes

View all