Eggs provide a substantial amount of nutrition to your diet. They are high in protein, healthy fats and contribute a myriad of vitamins and minerals. Eggs can also be high in some unhealthy substances as well, so you should be careful in how you prepare them. While most scrambled egg recipes call for butter, you can substitute other ingredients to limit the already-high cholesterol content. You can also avoid using so as not to surpass your daily sodium limit.
Scrambled Egg Recipe
The American Egg Board's website, Incredible Edible Egg, provides a basic recipe for preparing scrambled eggs. The recipe calls for 4 eggs, 1/4 cup of milk, salt and pepper and 2 tsp. of butter. Use non-fat milk and either vegetable oil or margarine to reduce the fat and cholesterol in your eggs, and use garlic and other spices instead of salt to reduce the sodium content. This recipe makes 2 to 4 servings.
Calories
One large egg contains about 70 calories. Each serving of scrambled eggs contributes a little more than 190 calories to your diet. If you consume a 2,000-calorie diet, you should generally aim for about a 500-to 700-calorie breakfast to meet your morning energy needs. While a serving of scrambled eggs won't get you completely there, you can enjoy your eggs with whole-grain toast, vegetables and fruit to provide the energy you need to begin your day.
Fats
Your body needs a great deal of fat to provide energy, transport and store vitamins, protect organs and produce hormones. Too much fat in the morning -- especially saturated fat -- can leave you feeling slow and heavy. A serving of scrambled eggs contains 14 g of fat and 6 g of saturated fat. Most adults need about 67 g of fat and less than 22 g of saturated fat per day. A serving of scrambled eggs represents about 21 and 27 percent of these amounts, respectively -- a bit more than you'd want from one serving if you are also consuming fats from other sources with each meal. Eggs are rich in unsaturated fats, which can help lower your cholesterol and reduce your cardiovascular risk. Each serving of scrambled eggs contains 7 g of unsaturated fats.
Sodium and Cholesterol
A serving of scrambled eggs contains 153 mg of sodium and 436 mg of cholesterol. Sodium and cholesterol can both result in cardiovascular disease when consumed in excess and you should generally limit your intake of these substances as much as possible. The USDA recommends that the average adult consume less than 2,300 mg of sodium and 300 mg of cholesterol each day. A serving of scrambled eggs provides just 6 percent of your daily sodium limit, but places you well over the recommended amount of cholesterol.
Protein and Carbs
Among an egg's most important contributions to the diet is its protein content. Each serving of scrambled eggs contains 14 g of protein. Eggs are a high-quality protein as well, as they contain all the essential amino acids. The body needs protein to repair and synthesize tissue, provide energy and promote growth, and amino acids serve as the building blocks of all protein molecules. Most adults need at least 50 g of protein each day. Animal products are generally not high in carbohydrates, and a serving of scrambled eggs provides just 2 g of this energy-providing macronutrient.
Vitamins and Minerals
Eggs are naturally high in dozens of vitamins and minerals. Eggs contain an abundance of B-vitamins, vitamins D, A, E and traces of several other vitamins. Eggs also provide a substantial amount of selenium, phosphorous, zinc, calcium, copper and traces of other minerals. The body cannot produce its own vitamins and minerals, so you need to continually obtain them through food. Other breakfast products, such as cereals and bars, are fortified with vitamin and mineral extracts, but the body more easily absorbs natural sources such as those found in scrambled eggs.
References
- Incredible Edible Egg: Basic Scrambled Eggs
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- U.S. Department of Agriculture: Dietary Guidelines for Americans; 2010
- American Heart Association: Fat; March 2011
- MedlinePlus; Amino Acids; March 2009
- Dr. Ben Kim: Synthetic Versus Natural Vitamins
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