Protein in Scrambled Egg: How Much per 100g and per Portion
Scrambled egg provides 14.6g of protein per 100g, based on official UK data for whole chicken eggs scrambled without milk. Protein accounts for 38% of its total energy, making it a protein-dense food. A 100g amount supplies 29% of the UK daily reference intake for protein.
CoFID 12-963 · Eggs, chicken, whole, scrambled, without milk
What the numbers say
- Protein per calorie. Scrambled egg contains 9.6g of protein for every 100 calories. This is a useful measure of protein density, showing that protein provides 38% of the food’s total energy.
- Front-of-pack colours. Per 100g, this food is rated ‘medium’ for fat, saturated fat, and salt under UK front-of-pack labelling guidance. It is rated ‘low’ for sugars, as it contains none.
- Carbohydrate and fibre. The official data shows scrambled egg contains no carbohydrate, sugars, or dietary fibre. All of its energy is derived from its protein and fat content.
Scrambled Egg macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 152 kcal 633 kJ |
8% | – |
| Protein | 14.6g | 29% | – |
| Fat | 10.4g | 15% | medium |
| of which saturates | 2.9g | 15% | medium |
| Carbohydrate | trace | 0% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.45g | 8% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in scrambled egg by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 50g | 7.3g | 76 | 0g | 5.2g |
| 100g | 14.6g | 152 | 0g | 10.4g |
| 150g | 21.9g | 228 | 0g | 15.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of scrambled egg for 20g or 30g of protein
- To achieve a 20g protein target with this food, you would need to consume 137g, which provides 208 calories and 14.2g of fat.
- For a higher 30g protein target, the required amount is 205g, containing 312 calories and 0.92g of salt.
- This data is for eggs scrambled without milk. Adding milk, butter, or cheese will change the nutritional values, so remember to account for these additions separately.
How it compares with other egg and dairy foods
Within the egg and dairy foods group on this site, scrambled egg ranks 11th out of 23 for protein per 100g. However, it ranks higher for protein efficiency, placing 5th when measured per 100 calories. Its protein content of 14.6g per 100g is very similar to that of boiled egg (14.1g) and fried egg (14.7g), and significantly higher than cottage cheese (9.4g). Its protein-per-calorie score of 9.6g is identical to raw eggs but slightly lower than boiled eggs (9.9g), which contain less fat.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Scrambled Egg | 14.6g | 152 | 9.6g |
| Boiled Egg | 14.1g | 143 | 9.9g |
| Eggs | 12.6g | 131 | 9.6g |
| Cottage Cheese | 9.4g | 103 | 9.1g |
| Fried Egg | 14.7g | 200 | 7.3g |
Quick answers
How much protein is in 150g of scrambled egg?
A 150g amount of scrambled egg contains 21.9g of protein, along with 228 calories and 15.6g of fat.
Is scrambled egg a high-protein food?
Yes, with 14.6g of protein per 100g and protein providing 38% of its calories, it is considered a protein-dense food.
Does scrambled egg contain carbohydrates or sugar?
No, according to the official UK food composition data, scrambled egg made without milk contains 0.0g of carbohydrate and 0.0g of sugars.
When to speak to a GP or dietitian
- This food contains eggs, one of the 14 allergens that UK food law requires to be declared. If you have an egg allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.