Calories in Scrambled Eggs with Cheese - How to Make it Healthier

Understanding Calorie Content of Scrambled Eggs with Cheese

Scrambled eggs make for a nutrition-packed, protein-rich breakfast. Adding cheese can provide extra flavor, creaminess, and calories. When making scrambled eggs at home, being mindful of portion sizes and ingredients can help manage the total calorie content.

Calories in Eggs

Eggs provide some of the highest quality protein available with all 9 essential amino acids. Just one large egg contains:

• 72 calories
• 6 grams protein
• 5 grams fat
• 186 milligrams cholesterol

The majority of calories in eggs come from the yolk. Egg whites are lower in fat and cholesterol while still providing protein.

Calories in Cheese

Cheese is highly variable in terms of calories and fat content. Some common options include:

• Cheddar - 114 calories and 9 grams fat per ounce
• Mozzarella - 85 calories and 6 grams fat per ounce
• Feta - 75 calories and 6 grams fat per ounce
• Parmesan - 111 calories and 7 grams fat per ounce
• Swiss - 108 calories and 9 grams fat per ounce

Cheeses like cheddar, Monterey jack, and Swiss have more calories due to higher fat content. Low-moisture cheeses like Parmesan and feta are lower in calories but still provide ample flavor.

Calories in Scrambled Eggs with Cheese

When making scrambled eggs at home, the total calories depends on:

• Number of eggs used
• Type and amount of cheese added
• Amount of fat (butter/oil) for cooking
• Any other ingredients mixed in like milk, creme, veggies, etc.

As an example, here are the approximate calories for 2 scrambled eggs made with 1 ounce of cheddar cheese and 1 teaspoon of butter:

• 2 large eggs = 144 calories
• 1 ounce cheddar cheese = 114 calories
• 1 teaspoon butter = 34 calories
• Total calories = About 292 calories

Switching to low-fat cheese options like mozzarella or feta reduces the total to about 260 calories. Choosing egg whites over whole eggs saves around 50 calories as well.

Tips for Lower Calorie Scrambled Eggs

There are several easy ways to lighten up scrambled eggs and keep calories in check without sacrificing taste:

• Use 1 whole egg + 2 egg whites instead of 2 whole eggs
• Choose lower-fat cheese like Parmesan or feta
• Use non-stick cooking spray instead of butter/oil
• Use milk instead of heavy cream to make them fluffy
• Mix in chopped veggies like spinach, tomatoes, onions, etc.
• Add in fresh herbs like dill, chives, oregano for flavor over cheese
• Top with salsa, hot sauce, or other low-calorie sauces

Health Benefits of Eggs

Despite their reputation, eggs can be part of a healthy diet. Key nutrients and benefits include:

• Protein - Just 2 eggs provide 12 grams, making eggs an ideal protein source, especially at breakfast.
• Vitamin A - Egg yolks contain retinol, an essential vitamin for eye and skin health.
• Riboflavin - Also called vitamin B2, this aids cellular function and energy production.
• Selenium - A potent antioxidant mineral that supports thyroid and immune function.
• Choline - This nutrient is important for brain, liver, and cardiovascular health.
• Lutein & Zeaxanthin - These antioxidants help reduce risk of age-related eye diseases.

Eating eggs in moderation as part of balanced diet is perfectly healthy for most people. Focusing on vegetables, fruits, whole grains, and lean protein can help further mitigate risks.

Are Egg Yolks Bad for Cholesterol?

Egg yolks do contain around 185 milligrams of cholesterol in each large yolk, which is over half the recommended 300 mg daily limit. However, research shows dietary cholesterol has a minimal effect on blood cholesterol for most people.

Population studies link egg consumption with increased heart disease risk. But newer research finds eggs have little effect on blood cholesterol or heart health, especially paired with a healthy lifestyle. Moderation is key - around 1-2 eggs per day appears safe for healthy people.

Removing egg yolks eliminates fat and cholesterol, but also many key nutrients. For most people, the benefits of whole eggs outweigh potential risks when consumed sensibly.

Nutrition Profile of Cheese

Natural cheese is highly nutritious, despite also being high in calories and saturated fat. Benefits of cheese include:

• Protein Contains all 9 essential amino acids for building and repairing muscles.
• Calcium Excellent source, especially for bone health.
• Vitamin A Found in fat soluble form as retinol.
• Vitamin B12 - Required for red blood cell formation and neurological function.
• Phosphorus Works with calcium to mineralize bones and teeth.
• Conjugated linoleic acid - A type of fat associated with weight loss and cancer prevention.

Cheese makes for a nutritious addition to a balanced diet. But portion control is important given the high calorie density.

Tips for Healthy Cheese Consumption

To keep cheese as part of an overall healthy eating pattern, consider these guidelines:

• Stick to 1-2 ounce servings of cheese.
• Experiment with stronger cheeses like Parmesan or feta to use less.
• Pair cheese with vegetables, fruits, and fiber-rich whole grains.
• Limit high-fat cheeses to 2-3 times per week.
• Have cheese as a snack with crackers vs. on sandwiches.
• Avoid extra cheese helpings on pizza, pasta, etc.
• Shred or grate your own cheese instead of buying pre-shredded.

People at risk for cardiovascular disease may want to minimize cheese. But for most, cheese in moderation can be part of healthy, balanced eating patterns.

Making the Healthiest Scrambled Egg and Cheese Choice

Scrambled eggs and cheese make for a protein and nutrient-packed breakfast combination. To maximize nutrition while controlling calories and cholesterol, focus on:

• Using 2 egg whites plus 1 whole egg
• Choosing lower-fat cheeses like feta or Parmesan
• Adding veggies like spinach, mushrooms, onions, etc.
• Cooking with non-stick spray instead of butter or oil
• Fluffing with a splash of milk vs. heavy cream
• Seasoning with herbs and spices instead of salt

This omelet-style version maximizes flavor and nutrition density while keeping calories around 300 for 2 servings. Pair with whole grain toast and fruit for a complete meal.

As an occasional treat, higher calorie additions like cheese, bacon, or avocado are fine. Just balance them out over the course of the day. Listen to your bodys hunger signals and aim for moderation in eating.

Sample Lower Calorie Scrambled Egg Recipes

Here are some tasty scrambled egg recipe ideas under 300 calories:

• Egg white omelet with spinach and feta - Fold in baby spinach and cranberries, feta cheese. Serve with melon.
• Scrambled eggs with turkey, tomato, basil - Diced turkey, tomato, and fresh basil packs extra flavor. Pair with an English muffin.
• Southwestern eggs with black beans - Mix in black beans, salsa, cilantro, and avocado. Eat with a warm corn tortilla.
• Eggs florentine - Cook chopped spinach into eggs. Serve on a toasted English muffin with tomato.
• Greek yogurt egg scramble - Add a dollop of Greek yogurt instead of cheese. Serve with fresh berries.

Get creative with herbs, spices, veggies, lean protein and other wholesome add-ins to make delicious scrambled egg breakfasts around 300 calories.

The Bottom Line

Two scrambled eggs with 1 ounce of cheese ends up in the range of 260-300 calories depending on ingredients used. Choosing lower-fat cheese, adding veggies, and using cooking sprays helps lighten the calorie load while boosting nutrition.

Eggs and cheese can be part of healthy eating pattern when consumed in moderation. Focus on balance and portion control to keep breakfast sandwiches and scrambled eggs as a nutritious and enjoyable start to your day.

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.