⏱ 20 min total

Seared Scallions with Poached Eggs

Name: Seared Scallions with Poached Eggs
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: 1 ½ tbsp Olive oil; 1 large Egg; ½ dash Black pepper; ½ cup, chopped Scallions; ½ tsp Lemon juice; ½ dash Salt

Per 1 serving · 123 g · 6 ingredients

Calories

267

13%
of a 2,000 cal day

Protein
7.2g
11% of calories
Carbs
4.2g
6% of calories
Fat
25g
83% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Seared Scallions with Poached Eggs (123 g) has 267 calories, with 7.2 g of protein, 4.2 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (83% of calories). It is high in Vitamin E (25% DV), Vitamin K (97% DV) and riboflavin (b2) (21% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 62% of the daily value.

Per 100 g

217cal

medium energy density

Protein per 100 cal

2.7g

Net carbs

carbs minus fiber

Fiber

1.3g

1.4 g sugar

High in

20%+ of the daily value

Vitamin E25%
Vitamin K97%
Riboflavin (B2)21%
Choline27%
Iron22%
Selenium28%

Good source of

10–19% of the daily value

Vitamin A12%
Vitamin C12%
Folate (B9)14%
Vitamin B1218%
Pantothenic acid16%
Phosphorus17%

Watch

20%+ of the daily value

Saturated fat22%
Cholesterol62%

Ingredients

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

Directions

Prep 5 minCook 15 min

1
Mince 1 whole scallion, transfer to a bowl, and whisk in 2 tablespoons oil and lemon juice. Season to taste with salt and pepper and set scallion sauce aside. Put the remaining scallions on a plate. Drizzle with remaining oil and toss to coat. Season to taste with salt and pepper. Heat a large cast-iron grill pan or skillet over medium-high heat. Cook scallions, turning occasionally, until tender and slightly charred, about 5 minutes. Divide scallions between plates.
2
Pour 1/2 cup water into each of two 8-ounce microwave-safe coffee cups. Crack 1 egg into each cup, making sure it's completely submerged. To lower risk of the yolk exploding, you may want to gently prick it with a wooden toothpick or tip of a knife.
3
Cover each mug with a saucer. Microwave 1 egg on high until white is set but yolk is runny, about 1 minute (cooking time will vary depending on microwave). Uncover; using a slotted spoon, transfer egg to top of 1 serving of scallions. Dress with half of the scallion sauce. Repeat with remaining egg and sauce; serve.

Vitamins & minerals

Amounts for 1 serving (123 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	105 μg	12%
Vitamin C	10 mg	12%
Vitamin D	1 μg	7%
Vitamin E	4 mg	25%
Vitamin K	116 μg	97%
Thiamine	0 mg	4%
Riboflavin (B2)	0.3 mg	21%
Niacin	0.3 mg	2%
Vitamin B6	0.1 mg	9%
Folate (B9)	56 μg	14%
Vitamin B12	0.4 μg	18%
Pantothenic acid	1 mg	16%
Choline	150 mg	27%

Minerals

Nutrient	Amount	% Daily Value
Calcium	65 mg	6%
Iron	2 mg	22%
Potassium	210 mg	4%
Magnesium	16 mg	4%
Phosphorus	118 mg	17%
Zinc	1 mg	8%
Copper	0.1 mg	8%
Manganese	0.1 mg	5%
Selenium	16 μg	28%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	299 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0.2 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	17 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	3 g	—
Proline	0.3 g	—
Retinol	80 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 267 calories

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

51min
Walking (3.5 mph)
32min
Cycling (moderate)
22min
Running (6 mph)
38min
Swimming laps

Common questions

How many calories are in Seared Scallions with Poached Eggs?

One serving of Seared Scallions with Poached Eggs (1 serving) has 267 calories, which works out to 217 calories per 100 g. That is about 13% of a 2,000-calorie day.

Are Seared Scallions with Poached Eggs high in protein?

Not especially. It has 7.2 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Seared Scallions with Poached Eggs keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Seared Scallions with Poached Eggs?

157 mg per serving.

How much sugar is in Seared Scallions with Poached Eggs?

1.4 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 (123 g)

Calories267

% Daily Value*

Total fat 25g	32%
Saturated fat 4.4g	22%
Trans fat 0g
Cholesterol 186mg	62%
Sodium 157mg	7%
Total carbohydrate 4.2g	2%
Dietary fiber 1.3g	5%
Total sugars 1.4g
Protein 7.2g

* 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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