Yum; scrambled eggs are simple to make, delicious and an inexpensive protein source. They are loved by kids and adults alike. If you are watching your weight, scrambled eggs can be prepared in several diet-friendly ways.
Significance
According to the Georgia Egg Commission, the composition of the protein in eggs is nearly perfect. Plus, eggs are readily available, easy to store, travel well and are relatively inexpensive. They can be prepared in many ways, and it is not difficult to limit the amount of added calories present in a serving of scrambled eggs.
Considerations
Scrambled eggs contain all eight essential amino acids required to maintain good health. It is important to try to include these amino acids in your diet because the human body is unable to produce them internally. Eggs are also high in important vitamins and minerals.
Benefits
One large egg contains between 75 and 80 calories. It also contains 15 percent of your daily protein requirements. The egg is also rich in folic acid, vitamin B12, phosphorus, riboflavin, iodine and pantothenic acid. Assuming you include the yolk when scrambling your eggs, it provides 213 mg of cholesterol which represents approximately 22 percent less cholesterol than previously thought. The yolk also contains 5 g of total fat; 1.5 g of fat is saturated, which is the type that can raise your blood cholesterol levels. Egg whites do not contain cholesterol, so if you choose to only scramble the egg white, you will have a totally cholesterol free protein source.
Calories
The number of calories in prepared scrambled eggs is directly related to the way you choose to cook them. If you prepare two large scrambled eggs without any cooking fat, the calorie count would be between 150 and 160. Since it is almost impossible to prepare eggs without any cooking fat, you will need to add the calories in the raw egg to the calorie value of the type and amount of cooking fat you intend to use. For instance, if you choose to cook in butter, there are 36 calories in a "pat" of butter. Adding the butter calories to the egg value results in 186 to 199 calories in two scrambled eggs prepared using 1 pat of butter. The more fat you use, the higher the calorie count. If you are concerned about the type of fat, you might consider using a cooking spray or olive oil to reduce the amount of saturated fat in your scrambled eggs.
Potential
Mildly flavored scrambled eggs lend themselves to tasty additions which can make them even more nutritious and still low in calories. ScrambledEggs.org suggests many interesting ways to prepare your eggs and provides the caloric values of the cooking fats used in the recipes as well as the calories for any items added. For a zero-calorie but delicious addition, try adding your favorite spices or herbs to your scrambled eggs. Another low-calorie idea is the addition of fresh vegetables. Experiment to create a new, family favorite style of scrambled eggs.
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