Quick Answer
There are approximately 140-160 calories in 2 medium scrambled eggs without added fat or oil. The exact number of calories depends on the size of the eggs and how they are prepared.
Calculating Calories in Scrambled Eggs
Eggs are a nutritious food that are a good source of protein. However, they also contain calories and fat that need to be accounted for. Let’s look at how many calories are in scrambled eggs made different ways:
Calories in 2 Medium Scrambled Eggs
| Food | Serving Size | Calories |
|---|---|---|
| Large egg | 1 large (50g) | 72 |
| Medium egg | 1 medium (44g) | 63 |
A large egg contains about 72 calories, while a medium egg contains 63 calories.
So for 2 medium scrambled eggs, without any added fat or oil, the total calories would be:
2 medium eggs x 63 calories per egg = 126 calories
Therefore, 2 medium size scrambled eggs contain approximately 126 calories.
Calories in Eggs with Added Fat/Oil
However, scrambled eggs are often made with added fat like butter or oil. This increases the calorie count.
Here are the approximate calories when scrambling eggs with 1 teaspoon of added fat:
– 2 medium eggs: 126 calories
– 1 tsp butter: 34 calories
– Total: 160 calories
Or with 1 teaspoon of olive oil:
– 2 medium eggs: 126 calories
– 1 tsp olive oil: 40 calories
– Total: 166 calories
So if cooked with some added fat or oil, 2 medium scrambled eggs have about 160-170 calories.
Calories in Eggs with Other Additions
Adding other ingredients like cheese, milk, vegetables etc. will also increase the calories. Here are some examples:
– 2 eggs + 1 ounce cheddar cheese: 223 calories
– 2 eggs + 1/4 cup milk: 156 calories
– 2 eggs + 1/2 cup mushrooms and onions: 142 calories
So in summary, 2 medium scrambled eggs with minimal additions will have between 140-160 calories. The exact amount depends on the size of the eggs and what’s added to them.
Nutrition Facts for Scrambled Eggs
Now let’s look closer at the full nutritional profile of scrambled eggs.
Here are the nutrients in 100g of scrambled eggs (about 2 large eggs) according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 143 |
| Protein | 12.6g |
| Fat | 10.6g |
| Carbohydrates | 0.7g |
| Fiber | 0g |
| Sugar | 0.4g |
As you can see, scrambled eggs are high in protein with over 12 grams per serving. They contain healthy fats, and are very low carb with less than 1 gram of carbs.
Eggs are packed with other nutrients as well like:
– Vitamin A: 6% DV
– Riboflavin: 42% DV
– Vitamin B12: 46% DV
– Selenium: 22% DV
They also contain iron, phosphorus and potassium.
So scrambled eggs provide key vitamins, minerals, protein, healthy fats and antioxidants.
scrambled with just Egg Whites
What if you only eat the egg whites? Here is the nutrition breakdown:
| Nutrient | 2 Egg Whites |
|---|---|
| Calories | 34 |
| Protein | 6.6g |
| Fat | 0g |
| Carbohydrates | 0.6g |
Egg whites contain minimal fat and about 34 calories per 2 whites. You still get 6 grams of protein but will miss out on vitamins like A, D, E, K only found in the yolks.
Low Calorie Options
Here are some tips to reduce the calories in scrambled eggs:
– Use cooking spray instead of oil/butter
– Make with egg whites only
– Use non-stick pans to cook without added fat
– Use low-fat milk instead of whole milk
– Limit high-calorie additions like cheese and meat
Making them with just egg whites and a non-stick pan can bring the calories down to under 50 for two servings.
High Protein Benefits
One of the biggest benefits of scrambled eggs is their high protein content:
– Protein helps keep you full and satisfies hunger
– It preserves muscle mass when trying to lose weight
– Protein is required to build muscle when strength training
– It helps stabilize blood sugar levels and manage diabetes
– Getting enough protein can boost metabolism and burn more calories
So scrambled eggs provide a nutritious and filling source of protein first thing in the morning. Protein-rich breakfasts like eggs can help manage hunger throughout the day and prevent overeating later on.
Weight Loss
Adding scrambled eggs to your breakfast routine can support weight loss efforts.
Research shows that high protein breakfasts help increase satiety and decrease calorie intake later in the day. One study found that eating eggs for breakfast resulted in decreased calorie consumption at lunch and dinner by over 400 calories!
Some reasons eggs can aid weight loss:
– High in protein and low in calories. Protein is the most filling macronutrient.
– Protein requires more energy for the body to digest compared to fats or carbs. This boosts metabolism.
– Contains healthy fats that stabilize blood sugar and control hunger hormones like ghrelin.
– Provides key nutrients that support fat burning like vitamin D and selenium.
Just be sure to avoid adding high-calorie extras to keep the calories reasonable. Portion control is also important when trying to lose weight.
Muscle Gain and Satiety
Scrambled eggs are a great choice for athletes and those trying to build muscle. The protein in eggs provides the essential amino acids needed to repair and build new muscle tissue.
Having protein-dense scrambled eggs after a workout can help restore muscles and maximize growth.
In one study, consuming eggs immediately after resistance training led to greater muscle mass and strength gains compared to a carb-based post-workout meal.
Eggs are also very satiating thanks to the combo of protein, fat and nutrients. Eating scrambled eggs can keep you feeling full for hours after breakfast.
One study found that overweight women reported feeling 31% fuller after eating eggs compared to a bagel breakfast with the same calories. The egg breakfast also resulted in eating fewer calories later in the day.
So scrambled eggs are the perfect option for athletes looking to build muscle, recover after workouts and control hunger.
Heart Health
For many years, dietary cholesterol in eggs was believed to raise blood cholesterol and contribute to heart disease. However, more recent research has shown dietary cholesterol has little effect on blood cholesterol for most people.
Observational studies following large populations have found that eating up to 1 egg per day does not increase heart disease risk in healthy adults. Eggs can actually improve some heart disease risk factors like lowering triglycerides.
Eggs do contain a moderate amount of cholesterol – about 185 mg per large egg. But they are also rich in nutrients that support heart health like:
– Protein to lower blood pressure
– Omega-3 fatty acids to reduce inflammation
– Antioxidants like lutein and zeaxanthin
– Folate to lower homocysteine levels
For people with diabetes, metabolic syndrome or high cholesterol, moderating egg intake to 2-4 per week is recommended. Otherwise eggs can be enjoyed as part of a healthy diet.
Risks and Dangers
Eggs are one of the most allergenic foods, especially in children. Symptoms of an egg allergy include hives, nausea, stomach pain, coughing and dizziness after consuming eggs.
Rarely, eggs may contain salmonella bacteria, which can cause food poisoning and serious infection. To prevent illness, cook eggs fully until both the yolk and white are firm. Avoid eating raw or undercooked eggs.
Choline in eggs can also interact negatively with some medications. As always, moderation and variety in the diet is key.
Scrambled Egg Recipe
Here is a simple recipe for fluffy, protein-packed scrambled eggs:
Ingredients
– 2 large eggs
– 2 egg whites
– 1/2 tbsp butter or oil
– 2 tbsp milk
– 1/4 tsp salt
– 1/4 tsp pepper
Directions
1. Crack eggs and egg whites into a bowl. Add milk and whisk together until fully blended.
2. Heat butter or oil in a non-stick skillet over medium heat.
3. Pour in egg mixture. Use a spatula to gently scramble eggs as they cook.
4. Cook for 2-3 minutes until eggs are fluffy and no visible liquid remains.
5. Add salt and pepper.
6. Serve eggs immediately with your choice of additions like avocado, salsa, mushrooms or cheese.
Try making this easy recipe at home for a protein and nutrient-packed breakfast!
Frequently Asked Questions
Here are some common questions about scrambled eggs:
Are scrambled eggs healthy?
Yes, eggs are one of the healthiest breakfast options. They provide high-quality protein, healthy fats, and essential vitamins and minerals. As part of a balanced diet, eggs can help you power through your morning and support overall health.
Are scrambled eggs good for weight loss?
Scrambled eggs can definitely help promote weight loss. They are a low-calorie, nutrient-dense food that provides satiety and protein. Replacing a high-carb breakfast with scrambled eggs can support a calorie deficit. Just avoid adding high-fat extras like cheese or meat to keep the calories down.
Can I freeze scrambled eggs?
It’s not recommended to freeze cooked scrambled eggs. Raw scrambled eggs with just eggs, milk and seasoning can be frozen for 1-2 months. Thaw overnight in the fridge before cooking. However, freezing alters the texture making them less fluffy.
Do scrambled eggs need to be refrigerated?
Yes, cooked scrambled eggs contain perishable ingredients and should always be refrigerated within 2 hours of cooking. Store them in an airtight container for 3-4 days. Reheat thoroughly before eating.
What’s the healthiest way to cook scrambled eggs?
Use a non-stick pan to cook without added oils or butter. Cook over medium-low heat and gently stir eggs frequently for fluffy texture. Add healthy toppings like tomatoes, spinach, avocado or smoked salmon. Limit high-fat, high-calorie additions like cheese, bacon or sausage.
Conclusion
In summary, two medium scrambled eggs contain approximately 140-160 calories. The exact amount depends on the size of the eggs and what you add to them. While high in protein and nutrients, be mindful of high-fat additions that can boost the calories. Enjoy scrambled eggs as part of balanced breakfast to start your day feeling satisfied and energized.
