Eggs are a good source of nutrients. One egg contains 6 g of protein, along with choline, which might help preserve memory. Although eggs are high in cholesterol, with 212 milligrams in one egg, only a small amount passes into the blood. One egg a day is okay for most people, especially if you reduce trans and saturated fat consumption, according to the Harvard Medical School.
Calories and Fat
One scrambled egg contains 167 calories and about 12 g of fat. Of this, 20 percent is polyunsaturated, 45 percent is monounsaturated and 35 percent is saturated fat. An egg is a good source of protein, with 11 g. These proteins consist of 19 essential and nonessential amino acids.
Other Nutrients
Eggs offer many vitamins and minerals. One scrambled egg contains 11 percent of the recommended daily value for vitamin A. Vitamins C, D, E and K are present in varying amounts. There are also small amounts of the B vitamins. You can get 7 percent of your daily needs for calcium and iron in one egg. Other minerals found in eggs include copper, manganese, sodium, zinc and magnesium.
Saving Calories
Cooks usually scramble eggs in some type of oil or butter to prevent sticking. You can eliminate most or all of the oil or butter by using a high-quality nonstick skillet and a small amount of extra virgin olive oil. Olive oil contains healthy fats instead of the trans fats found in margarine, butter and oil. Cooking sprays are another option, and butter-flavored sprays add the taste without the calories. These are usually near the cooking oil in most grocery stores.
Bump up the Nutrition
To add flavor and more nutrients to scrambled eggs, try adding fresh vegetables such as mushrooms, tomatoes, chopped broccoli, spinach or bell peppers. Most vegetables will add only a negligible amount of calories. For the healthiest eggs possible, buy from a local farmer. They may offer organic eggs, or at least eggs produced with fewer chemicals than mass-produced eggs sold at grocery stores.
Member Comments