How Many Calories Are in Scrambled Eggs

Key Points

  • The number of calories in scrambled eggs depends on the type of eggs.

  • Oils, vegetables, cheese, and milk affect the calorie count of scrambled eggs.

  • Sous vide eggs are simple to cook and allow complete control of the caloric content.

  • Eggs are seldom a bad idea for breakfast, with various preparation options to meet your health and fitness goals.

Eggs are a favorite for breakfast. Whether you're at a fancy brunch complete with gossip and bottomless mimosas or grabbing a quick bite on the run, eggs are likely on the menu. While it may be too early for complicated math problems, the health-conscious consumer may wonder, "How many calories are in those scrambled eggs?"

The calorie count in scrambled eggs depends on the size of the eggs, any additional ingredients in the mixture, and the oil used to grease the pan.

Egg Varieties

There are several egg varieties. There are plain eggs, eggs from free-range chickens, and eggs with omega-3 fatty acids. You can have large eggs, extra large eggs, quail eggs, and duck eggs. Some eggs are brown-shelled and others have white shells.

When you think "eggs," you most likely think about those oval things that come out of chickens. The stats presented are for those eggs.

Brown and White Shells

Why are some eggshells brown and others white? The simple answer is "genetics." Some breeds lay white eggs, some lay brown, and others have greenish-blue eggs.

The conventional wisdom of yore holds that brown-shelled eggs come from hens with colored feathers, and white-shelled eggs come from those with white feathers. However, the feather color is irrelevant to the egg color.

White and brown eggs

In addition to genetics, some dietary and lifestyle components may affect the color of the egg.

While you may never know which came first, the chicken or the egg, take comfort in knowing that the nutrient content of an egg is the same regardless of its color.

Egg Size

Next time you're shopping for a dozen eggs, look at the packaging. The USDA sets six sizes based on the eggs' weight by the dozen. Those classifications, and their minimum weight requirements, are:

  • Peewee (15 oz.)

  • Small (18 oz.)

  • Medium (21 oz.)

  • Large (24 oz.)

  • Extra Large (27 oz.)

  • Jumbo (30 oz.)

The age and breed of the hen, and the time of the year, affect the size of the eggs.

Under USDA regulations, a company can package eggs in a box one size smaller than their actual size. If it looks like you're getting more for your money, now you know why.

Calorie Content

The egg's weight determines its calorie content. Peewees clock in at 43 calories, three grams of fat, and four grams of protein per egg. Large eggs, the most common size available, have a breakdown of 69 calories, five grams of fat, and six grams of protein per egg.

Calories in Scrambled Eggs

The above calorie counts are for raw eggs. If you channel your inner Rocky Balboa and drink a glass of freshly cracked raw eggs, those are the calories per egg you're consuming.

Scrambled eggs with fork

Scrambled eggs are different. First, you beat them until they form a unified yellowish liquid before cooking. Besides your standard omelet, there are a plethora of ways to prepare scrambled eggs that affect the number of calories.

Quantities

Unless you have a light appetite, you probably eat more than one egg at a time. That said, the baseline for calories for two scrambled eggs is 138. If you have a bigger appetite, use a baseline calorie count of 207 calories for three scrambled eggs.

This total is just for the eggs. It doesn't count the "good stuff" you add, like cheese and milk, nor the butter or oil to fry the golden offering.

Oiling the Pan

For simplicity's sake, a tablespoon of butter to grease the pan adds 108 calories to your baseline for scrambled eggs. That's 246 calories for two eggs and 315 for a three-egg serving.

Olive oil is a little richer, with an extra 126 calories per tablespoon. That bumps the calorie count to 264 for two eggs and 333 for three.

Cheese and Other Accoutrements

Eggs are seldom eaten by themselves, without culinary additions or side items. Cheese is a favorite addition in restaurants and homes.

Folding a frying egg around a quantity of cheese is the base for every omelet. This popular item often includes more additions, such as ham, onions, peppers, mushrooms, and anything else the chef thinks might spice things up a bit.

A slice of Sargento’s Sliced Sharp Natural Cheddar checks in at seven grams of fat and five grams of protein for a total of 93 calories per slice. Assuming you use a tablespoon of butter, your calories range from 339 to 408 for the eggs and cheese, with no side items.

If you care about flavor and not just fuel for the body, you probably don't chow down on eggs and cheese by themselves. This is where the aforementioned tasty morsels come into play.

Scrambled eggs in a pan

You might add a couple of tablespoons of onions to the mix. Tack on eight calories for those onions. Add another four calories if you add two tablespoons of chopped bell peppers to your eggs.

You get the picture. The better it tastes, the more calories it contains.

Water and Milk

The other wrinkle in the calorie equation doesn't just come from the cheese or vegetables you add to them. Fluffy or creamy eggs are a splendid choice for different textures or flavors.

In short, water makes a fluffier scrambled egg, and milk makes a creamier, richer scrambled egg. The good thing about water is it adds no extra calories to your mixture. Milk does.

Eight ounces of whole milk yields 144 calories with eight grams of fat, 12 grams of carbohydrates, and eight grams of protein. Two tablespoons of milk for your scrambled eggs add 18 calories to your breakfast egg dish.

At the risk of sounding like 12 Days of Christmas, you now have two eggs, prepared in a pan with a tablespoon of oil, a slice of cheese, two tablespoons of bell peppers, two tablespoons of onions, and two tablespoons of whole milk for a total of 371 calories. If you used three eggs, that's 440 calories.

Toast

If there's one thing more common at breakfast than an egg, it's toast. Eggs and toast go so well together — either merged as French toast or partnered in a bacon/sausage-cheese-egg sandwich.

A slice of Private Selection Sourdough Wide Pan Sliced Bread has 113 calories, with one gram of fat, 22 carbohydrates, and four grams of protein. Adding one slice of naked toast to your scrambled egg breakfast pushes the calorie count into the 500-calorie region. Want a sandwich? Add more.

Scrambled eggs with bread

Is 500 Calories Too Much for Breakfast?

Pausing to count the calories before they enter your mouth can cause a kind of gastronomical "sticker shock." However, starting the day off with 500 calories in the tank may not mean you have to order a cheeseburger with everything, hold the cheese, hold the burger, hold the bun for lunch.

Mary Ellen Camire at Food Technology Magazine says individuals "who eat breakfast may find that they feel hungry before lunchtime, thus breakfasts that delay stomach emptying may increase satiety and eventually allow consumers to control their energy consumption."

In other words, having a 500-calorie, or more, breakfast might benefit you by staving off unhealthy behaviors. In even more other words, eating a big breakfast means you are less likely to mindlessly binge-eat a bag of tortilla chips right before going to bed.

Alternatively, if you can't eat lunch every day, a big breakfast providing copious amounts of energy keeps you energized until you get off work. It also gives you the willpower to avoid the temptations of the snack machine, with its salty, sweet, high-calorie, delicious, creamy, chocolaty, well, you know.

Your Goals

If weight loss is your goal, eggs are a wonderful meal to consider. To reduce the calorie count of your eggs, don't use whole milk and full-fat cheeses. Opt for skim, one percent, or two percent milk in your egg mix and a reduced-fat cheese.

Use water instead of milk to lower the calorie count further. Adjust the calorie counts accordingly.

If you're feeling bold, mix in some liquid egg whites from the carton to add protein to your meal. While they are pure protein, they still have calories. Be mindful of that.

Are you gaining mass? Then change nothing and get the extra calories.

Cooking scrambled eggs

The Best Scrambled Egg Recipe

Are you ready for this simple way to make scrambled eggs? Prepare yourself. It’s simple. It’s delicious. You don't even have to do much.

It sounds fancy, but it isn't. Impress family and friends by telling them you are preparing oeuf sous vide (pronounced uhf soo veed). Sous vide is French for "under vacuum." Oeuf is an "egg."

Technically, they aren't sous vide because of the lack of vacuum-sealing equipment and a coy marketing ploy that tells you how great this preparation technique is.

Instead of vacuum-sealed bags, use heavy-duty freezer bags. They're not airtight, but the principle is the same. Another advantage to this batch of scrambled eggs is that you don't have to clean up any pans after breakfast.

Now chef, begin.

  1. Crack your eggs into a bowl and beat them. Add water or milk, depending on your preference or dietary needs. Add your choice of seasonings, cheese, and vegetables.

  2. After creating this concoction, dump it into a thick, resilient freezer bag, push all the air out, and seal it. Ideally, vacuum-sealed is best, but as air-free as possible is fine.

  3. Next, fill a large pot three-quarters of the way and boil the water. When it gets to a rolling boil, put the freezer bag in the pot and set the timer for 20 minutes.

Use that wait time to take a quick shower, watch a short TV show, or contemplate time and space while staring out the kitchen window.

  1. If you're serving toast, bacon, or a hot cereal — oatmeal, cream of wheat, grits (Hi y'all) — this is a good time to get them ready.

  2. Once the timer sounds, turn off the stove and remove the bag. Open it onto your plate and enjoy your sous vide-style eggs.

This method of cooking eggs avoids using oil or butter, which adds calories to the meal's total. You fully control what goes into the eggs and what you consume.

Then there's the added benefit of not watching over them or worrying about whether your non-stick pan is still non-stick after years of use.

Scrambled eggs with carton of eggs and salt

Get Cracking

Eggs have been around for a while — maybe or maybe not before chickens — and with good reason. They're everywhere, they're common, and they're abundant.

Eggs are also versatile, with many different flavor combinations and pairings limited only by your creativity, preferences, and time.

Whether you want to lose weight or gain mass, eggs are a good foundation for your meal. They are simple to cook and full of protein and fats to satisfy you for the day. It's easy to add fresh ingredients to meet your specific nutritional goals. Consider toppers like onions, bell peppers, spinach, tomatoes, mushrooms, and more!

If you want a simple and versatile breakfast for any season of your life, this oval marvel is an "egg-cellent" choice.

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