Eggs are one of the most nutritious foods available. They contain high-quality protein, healthy fats, vitamins, minerals and antioxidants. Eating eggs can provide you with lasting energy, help you lose weight and protect your health.
But when it comes to cooking eggs, not all preparation methods are equal. Cooking your eggs by scrambling them is one of the healthiest ways to eat them.
This article will provide a detailed overview of the macros (protein, carbs and fat) in 5 scrambled eggs.
Macronutrients in Eggs
Before determining the macros in scrambled eggs, it’s important to understand the macronutrients found in eggs in general.
Protein
Eggs are one of the best sources of protein available. In fact, egg protein is considered the gold standard that other proteins are compared to.
The protein found in eggs contains all nine essential amino acids needed for good health and maintenance of muscle mass (1, 2).
One large egg provides about 6 grams of protein, while 5 large eggs provide approximately 30 grams of this important macronutrient (3).
Fat
Eggs contain healthy fats, including omega-3 fatty acids and saturated fats.
One large egg yolk contains about 4.5 grams of fat, over half of which comes from monounsaturated and saturated fats (4).
The white of an egg is almost pure protein and contains minimal fat.
Carbs
Eggs don’t naturally contain any carbs. However, the nutrition labels on eggs include 0.6 grams of carbs per large egg (3).
This trace amount comes from the shell, which is partly made up of calcium carbonate. It’s added to the label even though you don’t eat the shell.
Scrambled Egg Macros
Now that you know the macros for whole eggs, let’s look at the macros for scrambled eggs.
Scrambled eggs are cooked whole eggs that have been beaten and scrambled in a pan over heat.
This cooking method doesn’t significantly alter the macronutrient profile, so the macros for scrambled eggs are similar to raw eggs.
Protein in 5 Scrambled Eggs
There are around 6 grams of protein per large egg (3).
Therefore, 5 scrambled eggs would provide about 30 grams of protein.
Fat in 5 Scrambled Eggs
There are about 5 grams of fat in one large egg yolk (4).
So 5 scrambled eggs would provide approximately 25 grams of fat, assuming you use the whole egg.
Carbs in 5 Scrambled Eggs
Eggs don’t naturally contain carbs. The 0.6 grams listed on labels comes from the shell (3).
So 5 scrambled eggs would contain only trace amounts of carbs, around 3 grams.
Macros for 5 Eggs Scrambled in Butter or Oil
Many people like to cook their scrambled eggs in some type of fat like butter or oil. This adds flavor and makes the eggs creamy.
Using butter or oil to cook your eggs will increase their fat content and calories. However, it won’t significantly raise the carb content.
Here are the macros for 5 scrambled eggs cooked in 1 tablespoon (14 grams) of butter or oil:
- Protein: 30 grams
- Fat: 39 grams
- Carbs: 3 grams
As you can see, the protein stays the same, while the fat content increases by 14 grams when eggs are cooked in fat.
Macros for 5 Eggs Scrambled with Add-Ins
In addition to fat, many people add extras like vegetables, cheese and meats to their scrambled eggs.
This can alter the macros, depending on what ingredients are used.
For example, here are the updated macros for 5 scrambled eggs when 1/4 cup (25 grams) of cheddar cheese is added:
- Protein: 32 grams
- Fat: 39 grams
- Carbs: 3 grams
The protein increases slightly due to the cheese, while the fat remains the same. The carb count is still minimal.
On the other hand, if you add 1/2 cup (50 grams) of chopped tomatoes, the macros would be:
- Protein: 30 grams
- Fat: 25 grams
- Carbs: 5 grams
The tomatoes add 2 net grams of carbs. This bumps the total carbs up to 5 grams for this dish.
Macros for 5 Eggs Scrambled with Milk
Some people prefer to scramble their eggs with milk instead of water.
Using milk adds some protein and carbs:
- 1/4 cup (60 ml) 2% milk: 3 grams protein, 5 grams carbs
- 1/4 cup (60 ml) whole milk: 4 grams protein, 5 grams carbs
So if you scramble 5 eggs with 1/4 cup (60 ml) of 2% milk, the macros would be:
- Protein: 33 grams
- Fat: 25 grams
- Carbs: 8 grams
And with 1/4 cup (60 ml) of whole milk:
- Protein: 34 grams
- Fat: 25 grams
- Carbs: 8 grams
Macros for 5 Egg Whites Scrambled
Some people prefer to scramble just egg whites, discarding the yolks.
Since the yolks contain the fat, scrambling only egg whites significantly reduces the fat and calorie counts.
Here are the typical macros for 5 scrambled egg whites:
- Protein: 25 grams
- Fat: 0 grams
- Carbs: 0 grams
As you can see, scrambling just egg whites provides 25 grams of protein while eliminating the fat that would be present in the yolks.
Daily Macro Recommendations
To determine if 5 scrambled eggs fits into your diet, it helps to know the recommended intake for each macronutrient.
Here are the general daily recommendations for protein, carbs and fat based on a 2000-calorie diet (5):
- Protein: 50 grams
- Carbs: 225–325 grams
- Fat: 44–77 grams
As you can see, 5 scrambled eggs provide 60% of your protein needs, very few carbs and 29–57% of your recommended fat intake, depending on preparation method.
Comparing 5 Scrambled Eggs to Other High Protein Foods
Here’s how 5 scrambled eggs compare to other high protein breakfast foods:
| Food | Protein | Carbs | Fat |
|---|---|---|---|
| 5 scrambled eggs | 30 grams | 3 grams | 25 grams |
| Greek yogurt (6 oz or 170 g) | 17 grams | 9 grams | 0 grams |
| Cottage cheese (1 cup or 225 g) | 28 grams | 6 grams | 5 grams |
| Oatmeal (1 cup or 234 g) | 6 grams | 27 grams | 4 grams |
As shown above, scrambled eggs provide more protein than Greek yogurt and oatmeal, and about the same amount as cottage cheese.
However, eggs have much less carbs and way more fat than these other breakfast options.
Health Benefits of Eggs
Consuming eggs, including scrambled eggs, provides many health benefits:
High Nutrient Value
Eggs contain almost every vitamin and mineral needed for good health. Some of the key nutrients found in eggs include (6):
- Vitamin A: Needed for eye health.
- Riboflavin: Important for growth and metabolism.
- Vitamin B12: Crucial for nerve function and making DNA.
- Choline: Helps regulate the brain, nervous system and liver.
- Selenium: Has antioxidant properties that protect your cells.
Increase Fullness
Eggs are highly filling and may promote weight loss. In one study, eating eggs for breakfast reduced calorie intake at the next meal by 20% compared to a bagel breakfast (7).
Help Stabilize Blood Sugar
Eggs can help keep your blood sugar steady. This is partly due to their high protein content (8).
Reduce Heart Disease Risk
Although eggs contain cholesterol, they don’t appear to increase heart disease risk in most people. Eating 1–3 eggs per day is perfectly safe for healthy people (9, 10).
In fact, eggs may improve your HDL (good) cholesterol and modify blood proteins in a way that lowers heart disease risk (11, 12).
Should You Eat 5 Eggs per Day?
In general, eating up to 5 eggs per day is safe for most healthy people.
This amount provides almost your entire daily protein needs. Plus, it contains beneficial nutrients that can positively impact your health.
However, people with diabetes or heart disease may want to limit egg consumption to 3–4 per week if also consuming high-cholesterol foods regularly like red meat (13).
Additionally, eating this many eggs every day may increase cholesterol levels in certain people. Monitor your cholesterol if you tend to eat a lot of eggs.
Overall, scrambled eggs make an excellent high protein breakfast or snack that can benefit most people.
Simple 5-Egg Scramble Recipe
This simple recipe provides instructions for making a basic 5-egg scramble for one person:
Ingredients
- 5 large eggs
- 2 tsp butter or oil
- Pinch of salt and pepper (optional)
Instructions
- Crack eggs into a bowl and beat well with a whisk or fork.
- Add a pinch of salt and pepper.
- Heat butter or oil in a skillet over medium heat.
- Pour in eggs and cook, stirring frequently with a spatula to scramble.
- Cook until eggs are softly set, about 2-5 minutes.
- Slide the eggs onto a plate and enjoy hot.
For added variety or flavor, stir in a handful of veggies, shredded cheese, salsa or your favorite spices.
The Bottom Line
Scrambled eggs are an excellent source of protein and several important nutrients.
Consuming up to 5 scrambled eggs per day can fit into a healthy diet and provides an efficient way to meet your daily protein needs.
They make a tasty, quick high protein meal any time of day.
