Information On Scrambled Eggs

Scrambled eggs are not just for breakfast, as your body can use the protein and nutrients from eggs at any time. Easy preparation, low cost and relatively low calories are just some of the benefits of eating scrambled eggs. Learn how you can incorporate scrambled eggs in your diet to help meet your body's nutritional requirements.

Protein

A single scrambled egg contains 6.09 g of protein, according to the United States Department of Agriculture. An adult woman needs 46 g of protein each day, and a man needs 56 g. Eating two scrambled eggs gives men and women about 26 and 21 percent of daily protein requirements for the day, respectively. The protein in eggs provides your body with the amino acids you need.

Cholesterol and Fats

A single scrambled egg has 169 mg of cholesterol. According to the American Heart Association, you should eat no more than 300 mg of cholesterol per day, and no more than 200 mg per day if you suffer from high levels of cholesterol. The 169 mg of cholesterol is in the yolk. If you separate the yolk from the egg and scramble just the white you remove the cholesterol from your dish. One scrambled egg with no added fats has 6.604 g of fat. If you eat a 2,200 calorie diet, and limit your fat to 30 percent of overall calories, you can eat 73 g of fats per day.

Calories

Scrambled eggs are a food with relatively few calories per egg. One scrambled egg has 91 calories. If you scrambled two or more eggs for a meal, multiply each egg you use by 91. Three scrambled eggs are slightly more than 12 percent of your daily calorie allotment, if you stay within 2,200 calorie diet.

Other Nutrients

Eggs contain several vitamins and minerals, including vitamins D, A, iron and 40 mg of calcium. The eggs give you riboflavin, niacin and folate, all part of the B vitamin group. The group of B vitamins helps your metabolism, skin health and cell growth. Scrambled eggs also have choline, which is important for your body's metabolism and maintaining the structure of the cell membranes. Two scrambled eggs have about 130 mcg of choline. An adult woman needs about 425 mcg per day, and an adult male needs 550 mcg per day.

Preparation Considerations

If you add 1 tbsp. of butter to your pan before scrambling your eggs, you add 100 calories and 12 g of fat. Instead, spray your pan with zero calorie cooking spray to avoid adding calories. Another option is to use olive oil in your pan as olive oil has monounsaturated fats rather than the saturated fats in butter. To save cholesterol and calories, use two egg whites to one yolk for your scrambled egg dishes.