Understanding Egg Calories
Eggs are a nutritious, protein-packed food that can be prepared in many different ways. One of the most popular egg dishes is scrambled eggs - simple to make and easy to customize with different additions.
But many dieters pay close attention to calories. So how many calories are actually in scrambled eggs?
The number of calories in scrambled eggs depends on the number of eggs used. Let's take a look at the calories in a 2 egg scrambled egg serving.
Calories in One Large Egg
First, it helps to know the calories in a single large chicken egg. Each large raw egg contains:
- 72 calories
- 6 grams protein
- 5 grams fat
- 0.6 grams carbohydrates
The majority of calories in an egg come from its fat content. Approximately 60% of the calories are from fat whereas 35% come from protein.
Calories in 2 Raw Eggs
Since one large egg contains 72 calories, a serving of 2 large raw eggs would contain:
- 144 calories
- 12 grams protein
- 10 grams fat
- 1.2 grams carbohydrates
Again, the 144 calories are mostly coming from the egg yolks which are high in healthy fats like omega-3s.
Does Cooking Change the Calories?
What happens when the raw eggs are cooked into scrambled eggs? Does cooking alter the calorie content?
Cooking eggs using a method like scrambling does not significantly change their calorie content. The protein, fat, carb and overall calorie numbers remain approximately the same.
There is potential for a very minor decrease in calories through loss of fat drippings. But the calories in 2 cooked scrambled eggs will be very close to 2 raw eggs.
So 2 large scrambled eggs still have around 144 calories along with 12 grams protein and 10 grams fat after cooking.
Comparing Egg Sizes
Keep in mind nutrition info is based on large eggs specifically. Smaller or larger egg sizes will have slightly different calorie counts:
- Large egg: 72 calories
- Extra large egg: 90 calories
- Small egg: 54 calories
- Medium egg: 63 calories
The differences are proportional to the weight in grams of each egg size. But no matter the specific size, 2 cooked scrambled eggs contain roughly double the calories of a single egg.
Adding Ingredients to Scrambled Eggs
Plain scrambled eggs contain minimal calories beyond those inherently in the eggs themselves. But what happens when you start tossing in other ingredients?
Common scrambled egg add-ins like vegetables, cheese, meats and oils will increase the calories to varying degrees.
Non-Starchy Vegetables
Adding non-starchy veggies like peppers, spinach, tomatoes, mushrooms and onions provides extra volume and nutrients without substantially increasing calories. A 1/2 cup of most veggies contributes 10-25 calories.
Cheese
Cheese can add 50-100+ calories per ounce. A 1/4 cup of shredded cheddar on 2 scrambled eggs tacks on about 90 additional calories.
Meats
Cooked meats range from about 30 calories (2 slices bacon) up to 80+ calories (2 oz sausage or ham) per serving. A little goes a long way for keeping calories down.
Oils/Butters
While healthy fats are beneficial, oils and butters pack the biggest calorie punch out of typical scrambled egg additions. Just 1 tsp of oil or butter adds around 40 calories.
Nutrition Profile of 2 Scrambled Eggs
Looking beyond just calories, here is the full nutritional profile of 2 large scrambled eggs:
- 144 calories
- 12 g protein
- 10 g fat
- 1 g net carbs
- 0 g sugar
- 186 mg cholesterol
- 160 mg sodium
- 6 g saturated fat
- A, D, B2, B5, B12 vitamins
- Iron, selenium, phosphorus
As you can see, while relatively high in cholesterol, eggs also contain beneficial nutrients and minerals. The high protein keeps you full and satisfied too.
Micronutrients in Eggs
Some of the key vitamins and minerals in scrambled eggs include:
- Vitamin A: 6% DV. Important for eyesight.
- Vitamin D: 6% DV. Essential for bone health.
- Folate: 6% DV. Crucial for cell function and DNA.
- Vitamin B12: 15% DV. Needed for energy and brain health.
- Selenium: 22% DV. Has anti-inflammatory and antioxidant effects.
Other Nutrients
Beyond macros and micros, eggs also offer other beneficial compounds like:
- Lutein and Zeaxanthin: Help keep eyes healthy.
- Choline: Important for brain development and liver function.
- Lecithin: Improves cholesterol levels and heart health.
Are 2 Eggs Enough for a Meal?
Two scrambled eggs make for a nutritious and fairly filling breakfast or light meal when trying to manage calories. But are 2 eggs alone enough food to power you through the morning or start the day off right?
Pros of 2 Eggs for Breakfast
Benefits of having just 2 eggs for breakfast include:
- Only about 144 calories
- 12 grams satiating protein
- Rich in key nutrients like selenium, vitamin D and B12
- Protects against insulin resistance
- Keeps you full for hours
- Easy and fast to make
Cons of Only Eating 2 Eggs
Potential downsides of limiting breakfast to 2 eggs are:
- Relatively low calorie count may not be enough fuel
- Could lead to hunger/overeating later
- Higher in fat compared to carbs
- Doesn't provide fiber or much vitamin C
- May need to balance with carbs or fruit
Balancing 2 Eggs with Other Foods
To make a balanced, nutrient-rich meal, consider pairing 2 scrambled eggs with:
- Slice of whole grain toast
- Small bowl of oatmeal
- Fruit like apple or banana
- Avocado slices
- Vegetable side like spinach or tomatoes
This ensures you get filling protein, carbs, fiber, vitamins and minerals to power your day.
Health Benefits of Eggs
Despite their reputation, eggs can actually be very healthy when consumed in moderation as part of a balanced diet. Some benefits include:
Muscle Growth and Recovery
Eggs provide the right mix of amino acids to build and maintain muscle, making them great for athletes and bodybuilders. The protein in eggs is considered the gold standard.
Brain Health
Eggs are rich in choline, an essential nutrient for memory, cognition and learning that can help keep the brain healthy as we age.
Increase Good Cholesterol
HDL ("good") cholesterol levels often rise after eating eggs regularly. This may lower heart disease risk.
Blood Sugar Control
The protein and fat in eggs helps slow digestion, prevent spikes in blood sugar levels and reduce insulin resistance.
Nutrient Absorption
Eggs help the body better absorb other valuable vitamins and minerals like vitamin E and carotenoids.
Feeling Full
Eggs are very satiating due to their protein content, keeping hunger at bay for hours after eating.
Risks and Cholesterol Concerns
Some people limit egg intake due to concerns over cholesterol and health risks. But research shows eggs can be part of a healthy diet for most people when eaten in moderation.
High in Cholesterol
One large egg does contain 186 mg cholesterol which is over half the recommended 300 mg daily limit for healthy adults. But dietary cholesterol has less impact on blood cholesterol than once thought.
Link with Heart Disease
Moderate egg intake up to 1 per day has NOT been found to increase heart disease risk in most people. However, people with diabetes or heart conditions may still want to limit cholesterol.
Associations with Disease
Heavy egg consumption has shown correlations with higher rates of diabetes, cancer, and cardiovascular disease. But eggs likely don't deserve all the blame.
May Promote Inflammation
Markers of inflammation may rise in certain people after eating eggs, particularly raw eggs which contain more bioactive proteins.
Overall eggs can be part of a healthy diet when consumed responsibly by most healthy individuals. Moderation is key.
Tips for Low Calorie Scrambled Eggs
To keep scrambled egg calories low, follow these tips:
Use Egg Whites
Egg whites contain just 17 calories each compared to 72 per whole egg. Use 2-4 whites per egg yolk.
Go Easy on Oil
Cook eggs in nonstick pan with little or no oil or butter. Excess oils boost calories fast.
Choose Low-Cal Add Ins
Use veggies, salsa, hot sauce for virtually no extra calories instead of high-cal cheese, meats and sauces.
Use Smaller Eggs
Medium and large eggs save 20+ calories each over jumbo and extra large.
Balance with Fruits/Veggies
Pair eggs with lower calorie nutrient-dense foods to create a satisfying meal under 300 calories.
Be mindful of servings and additions to keep the calorie content reasonable while still enjoying scrambled eggs as a go-to breakfast.