Nutrition Facts and Health Benefits of 2 Scrambled Eggs

Understanding Calorie and Nutrition Facts of Scrambled Eggs

Scrambled eggs are a popular breakfast food enjoyed by many. But how many calories are actually in scrambled eggs? And what other nutrition can they provide? Let's take a detailed look at the calorie count and health benefits of scrambled eggs.

Calories in Scrambled Eggs

The number of calories in scrambled eggs depends on the quantity and how they are prepared. According to the USDA, one large egg contains:

• 72 calories
• 6 g fat
• 0.4 g carbohydrates
• 6 g protein

Therefore, the total calories for a typical serving of 2 scrambled eggs is:

• 2 large eggs = 144 calories

Of course, calories can increase with added ingredients like oil, butter, cheese or cream. For example:

• 2 eggs scrambled in 1 tsp butter or oil = approx. 180 calories
• 2 eggs scrambled with 1 oz cheddar cheese = approx. 220 calories
• 2 eggs scrambled with 1 tbsp heavy cream = approx. 200 calories

Nutrition Facts of Scrambled Eggs

Despite being relatively high in calories, eggs actually provide important vitamins and minerals. Here are some of the key nutrients found in eggs:

• Protein - 6 g per large egg. Essential for building and repairing muscles.
• Vitamin A - 6% DV. Key for eye and skin health.
• Riboflavin - 15% DV. Needed for growth and red blood cell production.
• Vitamin B12 - 9% DV. Important for nerve function and DNA synthesis.
• Folate - 5% DV. Crucial for pregnancy and new cell production.
• Iron - 5% DV. Helps carry oxygen in the blood.
• Phosphorus - 9% DV. Supports bone health and metabolism.
• Selenium - 22% DV. Boosts immune system and thyroid function.

Eggs also contain antioxidants like lutein and zeaxanthin which promote eye health and reduce disease risk.

Health Benefits of Scrambled Eggs

Eating scrambled eggs provides many benefits beyond just being a good source of protein. Some science-backed ways they can boost health include:

1. Help Control Appetite and Hunger Levels

Eggs are very filling and satisfy hunger. Studies show that eating eggs for breakfast can help reduce calorie intake later in the day and promote weight loss.

2. Reduce Risk of Heart Disease

Despite earlier concerns, research now indicates eggs do not raise cholesterol or heart disease risk in most people. The nutrients in eggs may help lower blood pressure and inflammation.

3. Support Muscle Strength

The protein, vitamins D, B12 and folate in eggs all support muscle production and strength. This makes eggs a great food for athletes or recovering after illness.

4. Enhance Brain Function

Eggs are an excellent source of choline, an important nutrient for memory, mood and brain development. Eating eggs may improve cognitive function and delay mental decline.

5. Reduce Risk of Eye Diseases

Lutein and zeaxanthin in eggs filter harmful blue light rays and protect against macular degeneration. They may also reduce risks of cataracts.

6. Promote Healthy Pregnancy

Eggs provide folate, choline and many other nutrients vital for pregnancy health. They may reduce risk of birth defects and aid fetal brain and spinal cord development.

Are Scrambled Eggs Healthy?

Scrambled eggs can be a very nutritious choice as part of a balanced diet. But there are some caveats to keep in mind regarding scrambled egg health:

Potential Drawbacks

• High in cholesterol - but new studies show this doesn't negatively impact most people.
• Can spike blood sugar - for people with diabetes, control portions.
• Provide saturated fat - limit added fats when cooking scrambled eggs.
• Risk of salmonella - buy pasteurized eggs and cook thoroughly.

Tips for Healthy Scrambled Eggs

• Use Greek yogurt instead of oil or butter when scrambling.
• Add veggies like spinach, tomatoes or onions.
• Use just egg whites instead of whole eggs to cut fat.
• Combine with avocado or smoked salmon for more nutrition.
• Serve with whole grain toast and fruit instead of fatty meats.
• Limit to 1-2 servings per day as part of varied diet.

Overall, scrambled eggs can be a healthy choice when consumed sensibly. Focus on limiting saturated fats, adding vegetables, and pairing with other nutritious foods.

Low Calorie Ways to Make Scrambled Eggs

Here are some tips for lightening up scrambled eggs to reduce the calorie count:

1. Use Egg Whites

Egg whites contain just 17 calories each compared to 72 calories in a whole egg. Make scrambled eggs with 2-3 egg whites instead of whole eggs.

2. Replace Oil with Broth

Sauteing eggs in oil or butter boosts calories. For a low cal switch, use low sodium vegetable or chicken broth to scramble.

3. Add Veggies

Onions, mushrooms, tomatoes, spinach, or peppers add fiber and volume without many calories. They also boost vitamin content.

4. Use Nonfat Milk or Yogurt

Instead of heavy cream, scramble eggs with nonfat milk or nonfat plain Greek yogurt to cut calories and saturated fat.

5. Limit Cheese and Meat

Topping scrambled eggs with fatty cheese and bacon can double the calories. Use just 1 tbsp grated Parmesan or 1 slice deli meat.

6. Spice It Up

Skip butter and salt. Instead add metabolism-boosting spices like black pepper, paprika, dill, curry powder, garlic or hot sauce.

7. Portion Control

Stick to a single egg or 1/2 cup egg whites per person. Measure oils and cheese to keep calories in check.

How to Make Low Calorie Scrambled Eggs

Follow this easy recipe for fantastically fluffy low calorie scrambled eggs:

Ingredients

• 3 egg whites
• 1 whole egg
• 1/4 cup diced onion
• 1/4 cup diced tomato
• 1 tbsp freshly chopped parsley
• salt and pepper to taste
• cooking spray or 1 tsp olive oil

Instructions

1. Heat a nonstick skillet over medium heat and coat with cooking spray or lightly brush with olive oil.
2. Crack eggs into a bowl and beat well with a whisk or fork.
3. Dice onion and tomato. Add to eggs along with parsley and salt & pepper.
4. Add egg mixture to the hot skillet. As eggs start setting, gently push cooked portions toward center with a wooden spoon so uncooked eggs hit the pan surface.
5. Continue until eggs are cooked through but still moist. Remove immediately to prevent drying out.
6. Portion into bowls and top with additional fresh parsley if desired.

This recipe provides a tasty 4-egg scramble for only about 110 calories. Feel free to double or halve the recipe as needed.

Are Scrambled Eggs Filling?

Yes, scrambled eggs are very effective at inducing feelings of fullness and satisfaction. Reasons why scrambled eggs provide satiety include:

High in Protein

Eggs provide about 6 grams of protein per large egg. Protein is considered the most filling macronutrient that helps suppress appetite hormones.

Contains Healthy Fats

Although high in calories, the monounsaturated and omega-3 fats in eggs promote satiety. These healthy fats delay stomach emptying to keep you fuller longer.

Nutrient Density

Eggs are packed with essential vitamins, minerals, antioxidants and amino acids. This high nutritional density helps regulate hunger signals in the body.

Low Glycemic Index

Eggs cause a slower, steadier rise in blood sugar than many other foods. This prevents crashes and spikes in energy that can trigger hunger pangs.

Versatile Ingredients

Scrambled eggs can be loaded with satiating veggies, meats, cheese, and spices that provide extra bulk, flavor and nutrients.

Are 2 Scrambled Eggs Enough for Breakfast?

Two scrambled eggs can make a satisfying breakfast for most people depending on portion size and what else is eaten. Here are some guidelines:

Potential Benefits of 2 Eggs

• Good moderate protein kickstart for the day.
• Provides range of important vitamins and minerals.
• Keeps you feeling full for hours when paired with smart carbs, fruit.
• Relatively fast, easy breakfast to make on busy mornings.

Increase Satisfaction

• Combine 2 eggs with 1 slice whole grain toast.
• Add side of oatmeal, fruit or yogurt.
• Include veggies like onions, peppers, spinach.
• Top with 1 oz avocado or a little cheese.
• Drink coffee, tea or juice with scrambled eggs.

For most adults, two scrambled eggs can work well as part of balanced breakfast with smart carbs and fruit to supply lasting energy until lunchtime.

Scrambled Egg Breakfast Ideas

Here are some nutritious and delicious scrambled egg breakfast recipes to try:

Veggie Scramble

Sautee 2 eggs with spinach, mushrooms, onions and tomatoes. Top with shredded cheddar cheese.

Breakfast Tacos

Scramble 2 eggs with salsa and black beans. Wrap in corn tortillas with avocado.

Loaded Omelette

Fill a 2-egg omelette with bell peppers, bacon bits, cheddar and avocado.

Egg Muffins

Blend 2 eggs with breadcrumbs, ham and cheese. Divide into mini muffin tins and bake.

Breakfast Bowl

Top quinoa cooked in milk with 2 fried eggs, kale, feta and diced tomatoes.

Eggs Benedict

Poach 2 eggs and serve atop an English muffin with ham and hollandaise sauce.

Huevos Rancheros

Layer corn tortillas with beans, 2 sunny side up eggs, salsa, avocado and Cotija cheese.

Simple Ways To Use Leftover Scrambled Eggs

Have extra scrambled eggs? Here are easy ways to use them up:

• Breakfast burrito - Add to a whole wheat tortilla with salsa, cheese, beans.
• Egg salad - Mash with mayo, mustard, celery for sandwiches.
• Egg drop soup - Stir into chicken broth with veggies.
• Egg muffin - Combine with veggies and cheese, bake in muffin tin.
• Stuffed pepper - Fill a roasted pepper half with eggs and top with sauce.
• Egg breakfast sandwich - Use instead of fried egg on an English muffin.

Get creative with leftover scrambled eggs! They make a quick, protein-packed addition to many dishes.

Scrambled Egg FAQs

Are restaurant scrambled eggs less healthy?

Restaurant scrambled eggs may be higher in fat and calories due to cooking methods like adding butter or oils. Choose egg white or veggie scrambles.

Should scrambled eggs be runny or firm?

Scrambled eggs can be enjoyed runny or fully set. Runny eggs are moister. Firm eggs may be easier to use in recipes. Cook to your personal taste.

Can you freeze and reheat scrambled eggs?

Yes, scrambled eggs freeze well for 2-3 months. Thaw overnight in fridge before reheating gently on the stovetop until hot.

Are brown or white eggs healthier?

Shell color does not affect egg nutrition. Brown eggs simply come from breeds of hens with brown feathers and earlobes.

Make Any Meal More Satisfying with Scrambled Eggs

Thanks to their stellar nutrition profile and satiating qualities, scrambled eggs are one of the best diet foods. Two scrambled eggs provide a protein-packed start to the day or a nutritious component any meal. Focus on egg whites, veggie additions and healthy cooking methods to keep calories in check. With so many ways to enjoy scrambled eggs, there's no reason not to incorporate them into a well-rounded eating plan.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.