⏱ 15 min totalProtein Southwest Scramble
Per 1 serving · 521 g · 9 ingredients
of a 2,000 cal day
- Protein24g28% of calories
- Carbs25g29% of calories
- Fat16g42% of calories
At a glance
One serving of Protein Southwest Scramble (521 g) has 335 calories, with 24 g of protein, 25 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (48% DV), dietary fiber (20% DV) and Vitamin A (34% DV). Keep an eye on sodium, which provides 37% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Dietary fiber20%
- Vitamin A34%
- Vitamin C143%
- Vitamin E25%
- Vitamin K137%
Good source of
10–19% of the daily value
- Thiamine17%
- Niacin17%
- Pantothenic acid19%
- Calcium12%
- Magnesium19%
- Zinc18%
Watch
20%+ of the daily value
- Sodium37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 large Egg white
½ link Smoked sausage
2 tsp Olive oil
1 medium Onion
½ cup, chopped Red bell pepper
1 cup Spinach
1 medium whole Tomatoes- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
- 2
In a large pan, drizzle onions and peppers with olive oil and saute.
- 3
When the onions are clear and peppers are tender, season with salt and pepper.
- 4
Add chopped turkey sausage, and saute until sausage is golden brown.
- 5
Lower heat, add egg whites, and scramble.
- 6
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Vitamins & minerals
Amounts for 1 serving (521 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 309 μg | 34% |
| Vitamin C | 129 mg | 143% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 164 μg | 137% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 1 mg | 60% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 140 μg | 35% |
| Vitamin B12 | 1 μg | 33% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 124 mg | 12% |
| Iron | 4 mg | 48% |
| Potassium | 1,097 mg | 23% |
| Magnesium | 78 mg | 19% |
| Phosphorus | 171 mg | 24% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 29% |
| Manganese | 1 mg | 29% |
| Selenium | 36 μg | 65% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 139 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3,451 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 5 g | — |
| Galactose | 0.2 g | — |
| Glucose | 6 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 | 3,165 μg | — |
| Lysine | 2 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 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 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 335 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Protein Southwest Scramble?
One serving of Protein Southwest Scramble (1 serving) has 335 calories, which works out to 64 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Protein Southwest Scramble high in protein?
It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 28% 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 Protein Southwest Scramble keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Protein Southwest Scramble?
846 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Protein Southwest Scramble?
13 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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