Recipes · American · Breakfast
Scrambled Eggs with Avocado
One serving has 420 kcal and 22 g protein, and at least a fifth of a woman's daily need of choline (108%), selenium (85%), riboflavin (77%), cobalamin (56%), phosphorus (52%) and pantothenic acid (47%). Ready in 12 minutes.
- Preparation: 5 min
- Cooking: 7 min
- Makes: 1 serving (278 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, Low carb, Halal, Kosher, Seventh-day Adventist Diet
- Contains: egg
Ingredients
- 150 g Egg, whole, raw, fresh
- 125 g Avocado, raw
- 1 g Salt, table
- 2 g Spices, pepper, black
Method
- Crack the eggs into a bowl and whisk them with salt and pepper
- Heat a non-stick skillet over medium heat and add the eggs.
- Stir gently until the eggs are scrambled and cooked through
- Serve the scrambled eggs with sliced avocado on the side
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 420 kcal | 20% |
| Carbohydrates | 13 g | |
| Water | 206 mL | |
| Fiber | 8.9 g | 30% |
| Protein | 21.6 g | 45% |
| Tryptophan | 0.25 g | |
| Threonine | 0.84 g | |
| Isoleucine | 1 g | |
| Leucine | 1.6 g | |
| Lysine | 1.4 g | |
| Methionine | 0.57 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.76 g | |
| Valine | 1.3 g | |
| Histidine | 0.47 g | |
| Fat | 32.7 g | |
| Monounsaturated | 17.8 g | |
| Polyunsaturated | 5.2 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.4 g | |
| Saturated | 7.4 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 558 mg | |
| Calcium | 108 mg | 11% |
| Copper | 0.37 mg | 41% |
| Iron | 3.5 mg | 19% |
| Magnesium | 57.7 mg | 19% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 365 mg | 52% |
| Potassium | 840 mg | 18% |
| Selenium | 46.6 µg | 85% |
| Sodium | 610 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.85 mg | 77% |
| Niacin (vitamin B3) | 2.3 mg | 17% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 47% |
| Pyridoxine (vitamin B6) | 0.58 mg | 45% |
| Folate (vitamin B9) | 172 µg | 43% |
| Cobalamin (vitamin B12) | 1.3 µg | 56% |
| Choline | 459 mg | 108% |
| Vitamin A | 249 µg | 36% |
| Vitamin C | 12.5 mg | 17% |
| Vitamin D (D2 + D3) | 123 IU | 21% |
| Vitamin E | 4.2 mg | 28% |
| Vitamin K | 30 µg | 33% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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