Eggs are the largest source of cholesterol in the American diet – contributing 25 percent of the average adult's cholesterol intake, according to the 2010 Dietary Guidelines for Americans. To enjoy the protein of an egg without the fat, saturated fat and cholesterol content, switch to egg whites or blended egg substitute products made from egg whites.
Eggs
Eggs are a complete protein, although whole eggs are not an ideal source of protein because of their high fat content — especially saturated fat. One whole egg, cooked omelet style, contains 94 calories, 0.4 g of carbohydrate, 6.5 g of protein, 7.1 g of total fat and 0 g of fiber. Of the total fat content, 2 g are saturated fat. Each egg contains 191 mg of cholesterol.
Cheese
Nutritional data for the cheese served over eggs will vary depending on the type of cheese and the amount used. A 1-oz. slice of cheddar cheese contains 113 calories, 0.36 g of carbohydrate, 7.0 g of protein, 9.3 g of total fat and 0 g of fiber. Of the total fat content, almost 7 g are saturated fat. Each slice of cheese contains 29 mg of cholesterol.
Eggs with Cheese
An egg and cheese omelet – or simply scrambled eggs with cheese – made with 2 eggs and 1 slice of cheddar cheese, contains 301 calories, 1.1 g of carbohydrate, 19.9 g of protein, 23.5 g of total fat, 12 g of saturated fat and 0 g of fiber. Adding oil or butter during cooking increases the fat and calorie count, but not the protein and carbohydrate count.
Vitamins
Two eggs with cheese contain 0.05 mg of thiamin, 0.58 mg of riboflavin, 0.1 mg of niacin, 0.3 mg of vitamin B-6, 53 mcg of folate, 263 mg of choline, 58 mcg of beta-carotene, 1,034 international units of vitamin A, 6.3 mcg of vitamin K, 1.7 mg of pantothenic acid, 2.3 mg of vitamin D and 1.2 mcg of vitamin B-12. They also contain the antioxidants gamma-tocopherol and the combination lutein and zeaxanthin, with 2.94 mg and 516 mcg, respectively.
Minerals
An omelet made with 2 whole eggs and 1 slice of cheddar cheese contains 260 mg of calcium – mainly contributed by the cheese. There are also 2 mg of iron, 22 mg of magnesium, 347 mg of phosphorus, 169 mg of potassium and 364 mg of sodium. Salting your omelet increases the sodium count. Each omelet contains 2.2 mg of zinc, 0.3 mg of copper, 0.03 mg of manganese, 35.6 mcg of fluoride and 35.3 mcg of selenium.
References
- USDA Nutrient Data Laboratory; National Nutrient Database for Standard Reference; Egg, Whole, Cooked, Omelet
- USDA Nutrient Data Laboratory; National Nutrient Database for Standard Reference; Cheese, Cheddar
- USDA and U.S. Department of Health and Human Services; 2010 Dietary Guidelines for Americans; December 2010
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