Calories for breakfast
Determining the calorie content of scrambled eggs from 2 eggs is quite simple, because unlike multi-component dishes, it only has one or two ingredients. Energy value indicators depend on the mass of eggs. They can be small or large. It is generally accepted that the weight of a medium-sized one is 58 g. Thus, two will weigh 116 g. 100 g of protein-yolk mass contains 157 kcal, that is, one medium-sized raw egg has about 91 kcal, and two, respectively, 182. If its mass is slightly less - 47 g, then it will contain 73.8 units of energy.
Two-thirds of this reserve is contained in the yolk, the rest is in the white. This distribution of calories will become clear if you look at what is inside the white and yolk. The first is 90% water, 10% is protein, the second includes fat (11.6 g) and cholesterol (139 mg).
Today, thanks to non-stick cookware, you can fry without a drop of fat. A standard scrambled egg of 2 eggs, cooked without oil, will have a calorie content of 148-182 kcal. The average is 167 kcal. This is almost 10% of the safe daily value, which is quite a bit. That is, it can be called dietary - unless, of course, it is included in the menu for breakfast, lunch and dinner. If you take small eggs, which contain 61 kcal, you will be able to reduce the number of calories in the fried egg to 122.
Without deviating from the recipe: calorie content of fried eggs in butter
Not everyone has a frying pan in their kitchen cabinet on which nothing sticks. Therefore, many people still cook fried eggs with vegetable or animal fat. They have a very high energy potential - up to 900 kcal per 100 g. Therefore, you should not expect that dishes fried using them will remain low in calories. A scrambled egg made from 2 eggs in butter will have the following calorie content:
- if you take small eggs and a minimum portion of butter - 167 kcal, if you take medium ones - 182 kcal;
- if you take large eggs and a spoonful of sunflower oil - 242-250 kcal. Super-healthy olive oil is no different from it in terms of energy intensity - just like expensive flaxseed;
- the use of cream will further increase the satiety of the food and add 10 kcal to it, bringing the total calorie content of the express breakfast to 250-260 kcal.
How many calories are in scrambled eggs?
Despite the benefits of eggs and the large number of options for preparing them, experts do not recommend consuming eggs in large quantities. Only one egg is allowed each day, although two eggs, cooked correctly, will not harm your health. Such restrictions are associated, first of all, with the fact that eggs can cause allergies, so they must be given to children in especially dosage. At the same time, we should not forget about the main danger - salmonella, but this can be avoided by subjecting the eggs to good heat treatment, so if you like fried eggs or soft-boiled eggs, buy them in trusted places. Scrambled eggs, and especially whites, are useful for athletes, since it is the protein that promotes muscle growth, and those who are interested in how many calories are in scrambled eggs from 1 egg should know that most of the fat is contained in the egg yolk.
The calorie content of any dish depends on the components included in its composition, and as for scrambled eggs, this includes vegetable oil or animal fat, sausage, ham, onions and other additives that give the dish a unique taste. An ordinary scrambled egg, fried in a spoon of vegetable oil, contains 150-170 kcal, despite the fact that a fried egg from one egg “weighs” about 200 kcal. If you want to know how many calories are in scrambled eggs without oil, then you need to subtract 40 calories, which is exactly how many calories are contained in a tablespoon of vegetable oil. In the same way, knowing that the calorie content of one fried egg is 140-150 kcal, you can find out how many calories are in a scrambled egg from two eggs, the same applies to how many calories are in a scrambled egg from 3 eggs.
A favorite dish of Italians, and for some time now also of Russians, is scrambled eggs with tomatoes, and if you want to know how many calories are in scrambled eggs from 2 eggs with tomatoes, you can do a simple calorie count. Scrambled eggs with tomatoes from 1 egg “weighs” about 160 kcal, adding the calorie content of another egg, we get about 300 calories, and this dish should not be abused, especially if you want to lose weight. Who among us has not tried aromatic scrambled eggs with the addition of sausage, but we often have not thought about how many calories are in a scrambled egg made from 2 eggs with sausage. Having made a simple calculation, we find out that such a dish contains 340-350 calories, and this depends, to a greater extent, on the type of sausage.
A classic of the “genre” is scrambled eggs and bacon, which we also often cook in the morning, as they do for English lords. Most likely, once you find out how many calories are in scrambled eggs with bacon from 1 egg, you will exclude this dish from your daily diet. Its calorie content is 210-230 kcal, and if you add another 140-150 kcal contained in the second egg, then the figure will be more impressive, not to mention the number of calories in scrambled eggs with bacon from 3 eggs, which follows from the diet definitely exclude.
Scrambled eggs are one of those dishes that many of us prefer for breakfast. Although this dish is quite suitable as any of the main meals. Today there are a large number of recipes for making scrambled eggs. Everyone chooses the ingredients to their own taste, which makes one scrambled egg different from another. The beauty of this dish is that its preparation does not require any special skills. Even a schoolchild can cook fried eggs. Most often, the calorie content of scrambled eggs does not concern those who prepare them. The main thing is that the dish turns out satisfying and tasty. But it’s still worth thinking about how many calories are in scrambled eggs.
Scrambled eggs are a European dish that is traditionally cooked in a frying pan using chicken eggs. The cuisines of different nations of the world have their own version of preparing scrambled eggs and serving them. For example, in Spain, traditional scrambled eggs (huevos) are cooked on flatbread. In our country, the most traditional types of scrambled eggs are fried eggs - when the eggs are broken into a frying pan without damaging the yolks, and scrambled eggs, when the eggs are intensively mixed while they are poured into the frying pan. Many people like to fry such scrambled eggs in lard, without thinking that the calorie content of the scrambled eggs increases significantly. You need to remember that scrambled eggs are an instant dish and should be consumed immediately. If it sits for a while, its taste will deteriorate.
Supplements - from the most nutritious to the least caloric
To make their breakfast tastier, many people fry a dish with cheese, thus adding 50-90 kcal and “eating” 300-342 kcal in one sitting. If you add fried sausage or ham, this will cause the calorie content to rise to 400-500 kcal, which is already a quarter of the daily requirement. Therefore, in order to turn ordinary scrambled eggs into a low-calorie culinary masterpiece, it is better to add vegetables to it - it will be both satisfying and dietary.
The most popular low-calorie additive is tomato: it contains only 20 kcal per 100 g. Let's say there are scrambled eggs with tomatoes on your plate. Let's calculate its calorie content for 2 small eggs:
- eggs – 146 kcal;
- tomato – 25 kcal;
- sunflower oil 1 tsp. – 45 kcal;
- salt – 2 kcal.
In total - 218 kcal. Take a couple of tomatoes and your caloric intake will increase by another 25 units. If you add 50 g of fried onion, prepared for 1 tsp. vegetable fat, you will have to add another 23 and 45 kcal. The final value is 286 kcal.
Fried eggs with tomatoes can become much lower in calories if you cook them this way:
- take 2 tomatoes, carefully cut off the tops, remove the pulp;
- coat the inside of the tomatoes with olive oil;
- lightly salt;
- break eggs into tomatoes;
- place the tomatoes with egg filling on a preheated baking sheet;
- bake in the oven.
The dish will turn out very beautiful and low in calories - about 190 kcal.
Important! Not only tomatoes, but also other garden products can turn an unremarkable dish into a delicacy without adding any energy value to it. Such vegetables include carrots, eggplants, and pumpkin.
Calorie content of scrambled eggs with additional ingredients
Often other products are added to scrambled eggs. This helps improve the taste of the dish and make the diet more varied. Depending on which product was added, the calorie content of the entire dish will greatly change. You can consider the example of scrambled eggs with tomatoes. This vegetable can be found in almost any housewife’s home and goes well with eggs. The weight of one medium-sized tomato will be about 50 grams, and the calorie content is about 9 kcal. The calorie content of scrambled eggs for 2 eggs with tomatoes can be calculated: 220 (2 eggs) + 40 (butter) + 9 (tomato) = 269 kcal. So, the nutritional value of the dish per 100 grams was 193 kcal. And after adding tomatoes, the figure changed: 145 kcal per 100 grams. It should be noted that in this way you can not only reduce, but also increase the calorie content of scrambled eggs by 2 eggs. It all depends on the added components.
Several arguments in defense of the "poor man's dish"
In the old days, scrambled eggs were considered too simple a food; they were served in low-income families. In the “biography” of this food there were periods when it was stigmatized due to the presence of cholesterol. Now nutritionists are vying with each other to praise its dietary properties and declare that it must be present in the diet. After all, it turned out that the cholesterol in it is not harmful, but is full of valuable microelements. It is impossible to gain weight from eggs, but improving your mental abilities is quite possible!
For those losing weight, the following information will be useful:
- scrambled eggs themselves do not belong to the category of high-calorie dishes (167 energy units is a mere trifle!);
- when using it, you need to know when to stop;
- if the calorie problem is very acute, stop eating the yolk;
- When deciding whether to include it in the menu, remember that one of the most high-calorie food components is oil. In creamy - 748 kcal, in vegetable - up to 899. Therefore, by preparing fried eggs using them, you automatically add 90 kcal to yourself. And the daily calorie limit for a lady of average height who has decided to lose weight is 700-1400 kcal. So take the Teflon-coated frying pan out of the cupboard.
How many eggs can you eat a day?
Despite the many beneficial properties, you need to know when to eat eggs in moderation. An excess, as well as a complete refusal of this product, can have a bad effect on human health. But moderate consumption is recommended for any person if there is no allergy to eggs or liver disease. If you have high blood cholesterol levels, it is recommended to eat no more than 3 eggs per week. Normal cholesterol levels require eating one or two eggs per day. This figure can be increased slightly if there are no other foods containing eggs in the diet (for example, baked goods). Eggs can be introduced into children's diets from 10–12 months. In this case, only the yolk is consumed, no more than 1 piece per week. Protein should not be consumed so as not to cause diathesis in the child. Then you can gradually increase the amount of product: from 1.5 years, one egg per week, from three years – up to 3 eggs per week, from 6 years – no more than 5-6 pieces weekly.
