How many calories are in scrambled eggs?
USDA numbers per scrambled egg and per cup, why the pan matters more than the egg, and how to log a restaurant plate.
Scrambled eggs are where egg calories start to drift, because the number depends on what went in the pan. The USDA entry is for eggs scrambled with a little milk and fat: one large egg comes out at 61 g and about 91 calories, against about 78 for the same egg hard-boiled. A cup of scrambled eggs is 220 g and about 328 calories, which is more than three eggs' worth before the toast and hash browns.
Calories in scrambled eggs per 100 g
According to USDA FoodData Central (SR Legacy entry “Egg, whole, cooked, scrambled”), 100 g of scrambled eggs contains 149 calories (623 kJ), 10 g of protein, 1.6 g of carbohydrates and 11 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 149 |
| Energy (kilojoules) | 623 kJ |
| Protein | 10 g |
| Carbohydrates | 1.6 g |
| Fiber | 0 g |
| Sugars | 1.4 g |
| Total fat | 11 g |
| Saturated fat | 3.3 g |
| Sodium | 145 mg |
| Cholesterol | 277 mg |
| Potassium | 132 mg |
| Calcium | 66 mg |
| Iron | 1.3 mg |
| Vitamin C | 0 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of scrambled eggs:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 large (61 g) | 91 | 380 | 6.1 g | 1 g | 6.7 g |
| 1 cup (220 g) | 328 | 1,372 | 22 g | 3.5 g | 24 g |
| 1 tbsp (14 g) | 20 | 85 | 1.4 g | 0.2 g | 1.5 g |
Macro breakdown
By energy, scrambled eggs are about 4% carbohydrate, 28% protein and 68% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
Scrambled eggs are about 68% fat and 28% protein by calories, with 11 g of fat and 10 g of protein per 100 g; the small carbohydrate share comes from the milk. Sodium is 145 mg per 100 g, about 88 mg per egg, before any salt you add at the table.
How scrambled eggs compare with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey breast | 147 | 30 g | 0 g | 2.1 g |
| Hard-boiled egg | 155 | 13 g | 1.1 g | 11 g |
| Chicken drumstick | 155 | 24 g | 0 g | 5.7 g |
| Pork tenderloin | 143 | 26 g | 0 g | 3.5 g |
| Roast turkey | 159 | 29 g | 0 g | 3.8 g |
Are scrambled eggs good for weight loss?
Scrambled eggs can be a strong breakfast on a deficit, but only if you control the pan. Two eggs' worth is about 182 calories by the USDA figure with about 12.2 g of protein, which is filling for the cost; the same eggs cooked in a generous knob of butter or finished with cheese can cost far more, and that is where most egg breakfasts go wrong. Use a nonstick pan with a measured teaspoon of oil or a spray, and skip the cheese or weigh it. Bulk the plate with vegetables such as spinach, mushrooms or tomatoes, which add volume for very few calories. If you want to cut further, replace one whole egg with two egg whites, which drops the fat while keeping most of the protein.
How to log scrambled eggs in Cal.AI
Scan Food will log scrambled eggs from a plate, but check the amount it assumed, since a pile of eggs is hard to size: one large egg is 61 g and about 91 calories, and a cup is 220 g and about 328. Use Fix Results to add the butter, oil or cheese that went in, because the USDA number only covers a basic scramble. The common mistake is logging two eggs when the diner served three and cooked them in butter.
Frequently asked questions
How many calories are in two scrambled eggs?
Two large scrambled eggs, about 122 g as cooked with a little milk and fat, have about 182 calories according to USDA data, with about 12.2 g of protein, 13.4 g of fat and 2 g of carbohydrate. Add any extra butter, oil or cheese separately, since the USDA figure covers only a basic scramble. Three eggs are about 273 calories.
Why do scrambled eggs have more calories than boiled eggs?
Per 100 g they are close, 149 for scrambled against 155 for hard-boiled, but a scrambled egg weighs more. The USDA scrambled egg comes out at 61 g because milk and fat are mixed in, so it is about 91 calories against about 78 for a 50 g boiled egg. Cook with more butter or add cheese and the gap widens quickly.
How much protein is in scrambled eggs?
Scrambled eggs have 10 g of protein per 100 g, so one large egg scrambled is about 6.1 g, two are about 12.2 g and a cup is about 22 g. That protein makes up about 28% of the calories, with most of the rest coming from fat. For more protein per calorie, mix in egg whites, which are about 91% protein by calories.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Egg, whole, cooked, scrambled” (FDC ID 172187). FoodData Central
Related articles
- How many calories are in brown rice?
- How many kilojoules and calories are in a glass of sparkling wine?
- How many calories are in mayonnaise?
- How many calories are in M&M's?
- Melbourne Cup day drinks: kilojoules in bubbles, beer and premixes
