Scrambled eggs are a traditional breakfast food, as well a good dietary source of protein and essential vitamins and minerals you need for good health. The fat content in scrambled eggs likely won't blow your diet, as long as you pay attention to serving size and keep an eye on how much total saturated and trans fat you consume throughout the day.
General Nutrition
According to nutrition facts supplied by the American Egg Board, one egg constitutes a serving and has 70 calories; the egg white contains only 17 calories, leaving the yolk to carry the caloric burden. Nutritionally speaking, the nutrient content in scrambled eggs isn't too shabby: Healthy fats and protein are found in scrambled eggs, as well as vitamins B-12 and D, riboflavin and folate, which the Harvard School of Public Health indicates may help to reduce your risk for heart disease. The egg's yolk is the repository for most of its vitamins and minerals and also contains minute amounts of the carotenoids lutein and zeaxanthin, which encourage good eye health.
Fat in Eggs
Of the egg's 70 calories, 40 come from fat. However, as noted by Harvard Medical School, some of these fats are healthy monounsaturated and polyunsaturated fats that can decrease your risk for high cholesterol. A single egg contains 4.96 g total fat, according to the American Egg Board, only 1.55 g of which is saturated fat. Saturated fat consumed in large amounts can increase your blood cholesterol levels, putting you at risk for heart disease. According to the American Diabetes Association, or ADA, foods associated with high amounts of saturated fat include butter and other whole-milk dairy products, lard, coconut oil, processed meats and cream-based sauces -- foods that have a rich or greasy texture.
Protein in Eggs
Eggs are a good source of protein, with one serving of scrambled eggs containing roughly 6.26 g, 3.60 of which is found in the white and 2.70 in the yolk. According to the American Egg Board, this is 12 percent of your Daily Value, or DV, based on a 2,000-calorie diet. The type of protein in eggs and other animal foods is known as a complete or "high quality" protein, as it gives you all of the essential amino acids your body requires for muscle growth and repair.
Other Egg Facts
If you enjoy scrambled eggs as a part of your morning meal, it's essential to keep an eye on the amount of dietary cholesterol you consume. The cholesterol in eggs is found only in the yolks, with one yolk containing 212 mg. Healthy Americans should consume less than 300 mg of dietary cholesterol each day, says MayoClinic.Com. According to Harvard Medical School, research shows that dietary cholesterol has less of an impact on your blood cholesterol than saturated and trans fats. However, if you have diabetes or high cholesterol, it's wise to control your egg intake, perhaps eating only the scrambled whites instead. Otherwise, a single scrambled egg a day is likely nonthreatening to your health, as long as you reduce your saturated and trans fat intake for the rest of the day -- this means avoiding fat-laden "sides," such as bacon, sausage and ham .
Requirements
The ADA indicates that diabetics should get no more than 7 percent of their daily calories from saturated fat, or around 15 g. -- this is the same amount recommended by the American Heart Association, or AHA, for all Americans. If you're concerned about high cholesterol or simply want to maintain a heart-healthier diet, the AHA suggests eating scrambled egg substitutes or egg whites and using these in place of whole eggs when cooking. Even without the nutrient-rich yolk, these foods are still excellent sources of dietary protein.
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