Are Scrambled Eggs Good for You?

There has been a great deal of conflicting information over the last several years, but most agree that unless you suffer from high cholesterol, eggs are great for you as long as you eat them in moderation. In fact, scrambled eggs are a great way to get plenty of protein and lutein, a chemical that helps to prevent eye problems. But as with anything, it pays to understand what you are putting into your body. So to answer the question, we have to look at the nutritional values.

Are Scrambled Eggs Good for You?

Here is a chart of nutrition values for scrambled eggs with serving of 2 eggs (about 94g). And the percentage of daily value is calculated based on a 2000 calorie diet.



Daily Value (%)






















2 scrambled eggs contain well over the daily amount of cholesterol you are supposed to have. However, they are also full of good things, such as potassium, protein and carbohydrates. Two eggs provide 14% of your daily iron, 13% of vitamin A, 5% calcium, and 5% vitamin C. However, they are also full of 23% of your daily allotment of fat, and most of that is saturated fat, which is definitely not good for you. Two eggs also contain 9% of your daily allotment of sodium.

If you are on a high-protein diet, eggs are a great option to keep your wanted protein levels. They also work well for a low-carb diet, which is helpful for those with diabetes. Eggs contain many nutrients and vitamins that make the most of your daily intake of calories, and if you add in other ingredients, such as peppers or mushrooms, you are upping your good nutrition even more. If you want to cut down on cholesterol, you can lose the yolks and just use the whites while you lose some nutrients as well.

So are scrambled eggs good for you? As long as the additions aren't fattening, yes, they can be. To enjoy healthy nutrients, just do not to include things like extra sugar, cream, butter, bacon, or other things that taste great but leave you with a not-so-nutritious meal. Also, remember to cook the eggs thoroughly to avoid any risk of food poisoning.

A Healthy Recipe of Scrambled Egg for You

With figuring out the question: are scrambled eggs good for you, here is a healthy recipe for you to try at home, and enjoy without the guilt.

  • Ingredients: Two large eggs, a dash of sea salt, one heaping teaspoon of yogurt or cream, and chopped chives.
  • Direction: Combine the eggs, salt and cream then mix until well-blended. Pour into a pan that has been lightly covered in olive oil. Cook the eggs, stirring constantly, until they are firm. Garnish with chives.
  • Nutrition Values: 15 grams protein, 12.5 grams fat (3.9 grams saturated), 0.8 grams carbohydrates, 178 calories.

Note: There are many ways to make your scrambled eggs even healthier, and one of them is adding tasty and healthy toppings. Look to things like kale, spinach or other leafy greens, slow-roasted tomatoes, chopped Brussels sprouts, black beans, and even a tiny bit of cheese. With these toppings to make them even better, the answer to "are scrambled eggs good for you" is a resounding "Yes!"

Healthy Tips for Making Healthy Scrambled Eggs

These tips can help ensure that no matter how you cook them, scrambled eggs are excellent.

  1. Use fresh eggs. Though eggs can keep a long time in the fridge, if you are going to eat them as scrambled eggs, use them within the first week of purchase.
  2. Cook at the right temp and length. Eggs cooked on ultra-high heat will turn out rubbery and far too browned. Cooking them on low will get just the right consistency. Cook just long enough. Take the eggs out of the pan when they are just done – still wet, but not runny. Anything longer than this will ruin them.
  3. Stir is essential. Whisk eggs right before cooking. Wait until you are ready to pour them into the pan then give them a hard and fast whisk. This incorporates air, which makes them fluffier. Stir them while cooking. Never let eggs just sit there on the heat. Stir them constantly to ensure even cooking.
  4. No liquids added. Never add any liquid to the eggs, as it creates something far too wet. This includes milk or cream.
  5. Use the right skillet. You want to use a skillet that is just big enough, such as two eggs in an eight-inch skillet. This will help ensure even cooking.
  6. Wait to season. Season at the end of cooking, not at the start. That's because seasoning can break down the eggs, making them watery.

This video can help you make delicious scrambled eggs:

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