⏱ 30 min totalSoft Scrambled Eggs with Goat Cheese and Asparagus
Per 1 serving · 267 g · 9 ingredients
of a 2,000 cal day
- Protein20g28% of calories
- Carbs5.4g7% of calories
- Fat21g65% of calories
- ✓ Keto-friendly
At a glance
One serving of Soft Scrambled Eggs with Goat Cheese and Asparagus (267 g) has 292 calories, with 20 g of protein, 5.4 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (41% DV), Vitamin A (37% DV) and Vitamin K (42% DV). Keep an eye on saturated fat and cholesterol, which provide 55% and 133% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin A37%
- Vitamin K42%
- Riboflavin (B2)55%
- Vitamin B627%
- Folate (B9)28%
Good source of
10–19% of the daily value
- Vitamin D15%
- Vitamin E17%
- Thiamine18%
- Calcium13%
- Manganese10%
Watch
20%+ of the daily value
- Saturated fat55%
- Cholesterol133%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ lb Asparagus- 🥄1 tbsp Water
- 🥄¼ dash Salt
½ tsp Lemon juice
¼ tbsp chopped Chives
2 large Egg
1 oz Goat cheese
¼ dash Black pepper
½ tbsp Butter
Directions
- 1
Wash and dry the asparagus and trim the tough lower part, usually 1-2 inches. Chop the chives.
- 2
In a skillet over medium-high heat, cook the asparagus, stirring occasionally. After 3 minutes, add water and continue cooking for another 3 to 4 minutes until tender. Season with salt and lemon juice.
- 3
In a bowl, whisk eggs together. Crumble in the goat cheese and season with salt and pepper to taste.
- 4
Heat butter in a skillet over medium heat, ensuring the pan is fully coated. Pour in the egg mixture.
- 5
Keep the heat on medium. As the eggs start to set, use a spatula to gently fold them. Remove from heat just before fully set.
- 6
Serve eggs immediately with chives and asparagus.
Vitamins & minerals
Amounts for 1 serving (267 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 335 μg | 37% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 50 μg | 42% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 1 mg | 55% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 27% |
| Folate (B9) | 111 μg | 28% |
| Vitamin B12 | 1 μg | 39% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 318 mg | 58% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 126 mg | 13% |
| Iron | 5 mg | 59% |
| Potassium | 381 mg | 8% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 332 mg | 47% |
| Zinc | 2 mg | 20% |
| Copper | 1 mg | 56% |
| Manganese | 0.2 mg | 10% |
| Selenium | 34 μg | 62% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 555 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 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 | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 288 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 292 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Soft Scrambled Eggs with Goat Cheese and Asparagus?
One serving of Soft Scrambled Eggs with Goat Cheese and Asparagus (1 serving) has 292 calories, which works out to 109 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Soft Scrambled Eggs with Goat Cheese and Asparagus high in protein?
It provides a solid 20 g of protein per serving (41% 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 Soft Scrambled Eggs with Goat Cheese and Asparagus keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Soft Scrambled Eggs with Goat Cheese and Asparagus?
314 mg per serving.
How much sugar is in Soft Scrambled Eggs with Goat Cheese and Asparagus?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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