Eggs are a low-calorie, nutrient-dense food, costing roughly 15 cents per egg, according to the Egg Nutrition Center. The breakfast staple is so versatile and can be cooked in many ways, including scrambling over the stovetop.
Scrambled eggs, in particular, are easy to make and can range from soft and creamy to firm and formed. They make for a healthy breakfast so long as you cook them with heart-healthy oil such as olive oil, and can be a great vehicle for getting more veggies in.
Scrambled Egg Nutrition Facts
Two large eggs is equal to a single serving of scrambled eggs. Two large eggs scrambled with cooking spray contain:
- Calories: 172
- Total fat: 11.2 g
- Cholesterol: 394.1 mg
- Sodium: 469.7 mg
- Total carbs: 2.4 g
- Dietary fiber: 0 g
- Sugar: 0 g
- Added sugar: 0 g
- Protein: 14.2 g
Scrambled Egg Macros
- Total fat: Two large eggs scrambled with cooking oil contain 11.2 grams of total fat, which includes 2.1 grams of polyunsaturated fat, 4.3 grams of monounsaturated fat, 3.7 grams of saturated fat and 0 grams trans fat.
- Carbohydrates: Two large eggs scrambled with cooking oil contain 2.4 grams of carbohydrates, which includes 0 grams of fiber and 0 grams of naturally occurring sugar.
- Protein: Two large eggs scrambled with cooking oil contain 14.2 grams of protein.
Vitamins, Minerals and Other Micronutrients
- Selenium: 61% of your Daily Value (DV)
- Choline: 49% DV): 40% DV
- Riboflavin (B2): 40% DV
- Vitamin B12: 39% DV
- Vitamin A: 21% DV
- Zinc: 14% DV
- Vitamin D: 12% DV
- Vitamin B6: 11% DV
- Iron: 10% DV
- Folate (B9): 9% DV
- Copper: 9% DV
- Calcium: 8% DV
- Vitamin E: 7% DV
- Thiamin (B1): 4% DV
- Magnesium: 4%
- Potassium: 4%
Scrambling Eggs With Different Types of Fat
Try to stick to using cooking spray, olive oil, avocado oil and other heart-healthy oils to scramble your eggs. Use butter, coconut oil and lard sparingly to limit the amount of saturated fat in your overall diet.
Health Benefits of Scrambled Eggs
Whole scrambled eggs have a rich and varied nutrient profile and contain a wide variety of vitamins, minerals and macronutrients.
Eggs are one of the only foods that are a rich source of choline and lutein (a type of carotenoid), both key components in brain function and health.
During pregnancy and breast-feeding, an adequate supply is particularly important since choline and lutein are essential for normal brain development, according to a 2018 study in the Journal of the American College of Nutrition.
Cognitive health continues as we age, and research has shown that people with Alzheimer's disease have lower levels of the enzyme that converts choline into acetylcholine in the brain, according to the National Institutes of Health (NIH).
Lutein has also been shown to support brain health, especially in older adults, as discussed in the June 2020 issue of Brain Imaging Behavior.
2. Eggs Are a Good Source of High-Quality Protein
Eggs pack a powerful punch of high-quality protein, clocking in at 6.3 grams per one large egg and all nine essential amino acids.
Protein is vital for both weight management and physical activity and performance. Protein may help you feel full, which, in turn, may help prevent overeating, as discussed in the February 2015 issue of the Nutrition Journal.
Protein also helps to build, maintain and repair muscle, according to the NIH. Whole foods that are high-quality protein sources, such as eggs, may provide a range of nutrients that contribute to greater muscle performance and recovery.
3. Eggs Are Tied to Better Heart Health
Eggs are rich in several nutrients that promote heart health — and recent research shows that there are no significant associations between egg intake and major cardiovascular events, lipid levels or mortality, according to a January 2020 study in the American Journal of Clinical Nutrition.
The researchers also found that eating more eggs was associated with a lower risk of myocardial infarction.
The American Heart Association Nutrition Committee currently states that healthy people can eat one to two eggs daily in the context of a broader heart-healthy dietary pattern.
Research suggests that nutrients such as folate and essential fatty acids found in eggs promote heart health and decreased cardiovascular risk, according to Harvard Health Publishing.
Scrambled Egg Health Risks
Eggs are one of the most common eight allergens identified nationwide, particularly among children.
As many as two percent of children are allergic to eggs, — however, studies show that roughly 70 percent will outgrow the allergy by 16 years of age, according to the American College of Allergy, Asthma and Immunology.
Symptoms range from vomiting and gastrointestinal distress to hives and a rash to anaphylaxis. It is important to work with an allergist if you or a member of your family has an allergic reaction to eggs.
There are no known interactions between eggs and medications.
Scrambled Egg Recipes
Scrambled Egg Preparation and Useful Tips
Eggs are widely available nationwide at grocery stores, farms and farmers' markets. They should be visually inspected prior to purchasing to make sure there are no cracks, broken eggs or dried egg anywhere on the eggs or the packaging.
Eggs are best stored in the refrigerator in their original carton where they should stay fresh for three to five weeks, per the U.S. Department of Health & Human Services.
Since eggshells are porous, it is best to keep the eggs in their original packaging to reduce the absorption of odors from other foods in the refrigerator. Place the egg carton on a shelf rather than in the door, since temperature variations from opening and closing the door may contribute to spoilage.
How to Make Scrambled Eggs
- Crack eggs into a bowl and beat with a whisk
- Add seasonings, such as salt and pepper, and additional liquid, such as milk, directly to the bowl of eggs and mix well.
- Heat up a skillet or nonstick pan well over medium heat prior to adding fat, such as cooking spray, oil or butter. Once hot, add spray, oil or butter and allow to heat up again prior to pouring in the egg mixture.
- Pour in egg mixture and allow it to set. Then, gently pull the eggs across the pan with a spatula to form large soft curds.
- Continue to cook and pull across until no liquid remains. Cook to your liking (soft or hard) and serve immediately.
When preparing scrambled eggs, the additional ingredients can make or break the nutritional value of your dish. Making your eggs with butter or adding handfuls of cheese significantly increases the calorie content and saturated fat.
Focus on adding vegetables to your scrambled eggs to add bulk to your diet and boost your nutrient intake without adding many calories. Try a combination of diced green pepper, onion and zucchini, or add finely chopped kale and broccoli. Mix a spoonful of ground flaxseed into the raw egg mixture before cooking. The flax won't significantly change the flavor of your meal, but it will add omega-3 fatty acids.
Scrambled eggs can be used in a wide variety of ways. Here are some quick serving ideas.
- Add your favorite mix-ins, such as cheddar or parmesan cheese.
- Add any spices and herbs you like, including cumin, cayenne or dill.
- Add to a corn or whole-grain tortilla with sautéed vegetables and beans.
- Saute vegetables and add to the scrambled eggs.
- Serve scrambled eggs in half an avocado for an "avocado boat."
- Add smoked fish to the scrambled eggs.
Alternatives to Scrambled Eggs
If you're following a vegan diet or allergic to eggs, you can use a vegan egg scramble replacements or simply swap out the eggs for a tofu scramble.
- Egg Nutrition Center: “Nutrients in Eggs”
- USDA: “Egg Omelet Or Scrambled Egg Made With Cooking Spray”
- Journal of the American College of Nutrition: “A Comprehensive Review of Eggs, Choline, and Lutein on Cognition Across the Life-span”
- NIH: ”Fact Sheet for Health Professionals: Choline”
- Brain Imaging Behavior: “The Effects of Lutein and Zeaxanthin on Resting State Functional Connectivity in Older Caucasian Adults: A Randomized Controlled Trial”
- Nutrition Journal: “A Randomized, Controlled, Crossover Trial to Assess the Acute Appetitive and Metabolic Effects of Sausage and Egg-Based Convenience Breakfast Meals in Overweight Premenopausal Women”
- NIH: “Fact Sheet for Health Professionals: Dietary Supplements for Exercise and Athletic Performance”
- American Journal of Clinical Nutrition: “Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries “
- American Heart Association: “Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association”
- Harvard Health Publishing: “Eggs might help your heart, not harm it”
- American College of Allergy, Asthma and Immunology: “Egg Allergy”
- Foodsafety.gov: “Cold Food Storage Charts”