How Many Calories Are in 3 Scrambled Eggs with Cheese?

AvatarByTonya Taylor Nutrition & Health

When it comes to starting the day with a hearty breakfast, scrambled eggs with cheese often top the list for many food lovers. This classic combination not only offers a delicious and satisfying meal but also packs a punch of protein and flavor that can fuel your morning activities. However, for those mindful of their nutritional intake, understanding the calorie content of this popular dish becomes essential.

Counting calories can sometimes feel overwhelming, especially with seemingly simple meals like scrambled eggs with cheese. Yet, knowing the approximate calorie count helps in making informed dietary choices, whether you’re aiming to maintain, lose, or gain weight. It also sheds light on how this breakfast option fits into your overall daily nutrition goals.

In this article, we’ll explore the calorie content of three scrambled eggs with cheese, taking into account common variations and preparation methods. By the end, you’ll have a clearer picture of how this beloved breakfast stacks up nutritionally and how to enjoy it without compromising your health objectives.

Caloric Breakdown of 3 Scrambled Eggs With Cheese

When calculating the total calories in a dish like scrambled eggs with cheese, it’s essential to consider each component separately. Three large eggs and the type and amount of cheese used can significantly affect the overall caloric content. Eggs are nutrient-dense and provide high-quality protein, while cheese adds calories primarily from fat and protein.

A typical large egg contains approximately 70 calories, mostly from protein and fat. Cheese calories vary depending on the kind used; for example, cheddar cheese has more calories per gram than mozzarella due to its fat content. Additionally, cooking methods and added ingredients like butter or oil also impact the final calorie count.

Here is a detailed breakdown of the calories found in three large scrambled eggs and a typical serving of cheese:

  • Eggs (3 large): Approximately 210 calories
  • Cheese (1 oz, e.g., cheddar): Approximately 110 calories
  • Butter or oil (if used, 1 tsp): Approximately 40 calories
Ingredient Quantity Calories Macronutrient Contribution
Large Eggs 3 eggs (150g) 210 kcal Protein: 18g, Fat: 15g, Carbs: 1g
Cheddar Cheese 1 oz (28g) 110 kcal Protein: 7g, Fat: 9g, Carbs: 1g
Butter (optional) 1 tsp (5g) 40 kcal Fat: 5g

If you scramble the eggs without additional fat, the calorie total will be approximately 320 kcal. However, if butter or oil is used for cooking, the calorie count will increase accordingly. This breakdown assists in understanding the calorie content for those tracking their intake or tailoring meals for specific dietary goals.

Factors Influencing Calorie Variations in Scrambled Eggs With Cheese

Several variables influence the calorie content of scrambled eggs with cheese beyond the basic ingredients. These factors include portion sizes, cheese types, cooking methods, and the addition of other ingredients.

  • Type and Amount of Cheese: Different cheeses vary in fat and calorie content. For instance, mozzarella and Swiss cheese typically have fewer calories than cheddar or American cheese. Using more than one ounce of cheese or higher-fat varieties increases the total calories substantially.
  • Cooking Fats: Butter, margarine, or oil added to the pan during cooking contribute additional calories. While some people cook eggs in non-stick pans without added fat, others may use a tablespoon or more, increasing the calorie count by 100 kcal or more.
  • Additional Ingredients: Mix-ins such as milk, cream, or sour cream added to the eggs increase calories. A tablespoon of whole milk adds roughly 9 calories, while cream adds more fat and calories.
  • Egg Size: Large eggs typically weigh about 50 grams each, but extra-large or jumbo eggs have more calories due to their size and nutrient density.
  • Cooking Time and Temperature: Overcooking may cause moisture loss, slightly altering weight and calorie density, though this effect is minimal.

To accommodate these variables, consider the following average calorie values for common cheese types used in scrambled eggs (per 1 oz serving):

Cheese Type Calories (1 oz) Fat (g) Protein (g)
Cheddar 110 9 7
Mozzarella (part skim) 80 6 7
Swiss 106 8 8
American 105 9 5

Understanding these variables helps in accurately estimating calorie intake when preparing scrambled eggs with cheese, especially for those managing dietary goals such as weight loss, muscle gain, or general health maintenance.

Caloric Content of Scrambled Eggs With Cheese

The total calorie count of a dish consisting of scrambled eggs with cheese depends primarily on the quantities used and the specific types of ingredients. To accurately estimate the calorie content in 3 scrambled eggs with cheese, each component must be examined individually.

Calories in Eggs

Eggs are a nutrient-dense food, providing high-quality protein along with essential vitamins and minerals. The calorie content can vary slightly depending on egg size, but the standard medium to large egg provides a reliable baseline.

  • Large egg (50 grams): Approximately 70 calories
  • Three large eggs: 3 × 70 = 210 calories

Calories in Cheese

Cheese varieties differ widely in caloric density, largely due to fat content. Commonly used cheeses for scrambling eggs include cheddar, mozzarella, and American cheese. The calorie content below is based on a typical serving size of 1 ounce (28 grams).

Cheese Type Calories per Ounce (28g)
Cheddar 110
Mozzarella 85
American 105

Typical Cheese Portion in Scrambled Eggs

The amount of cheese added to scrambled eggs can vary, but a common serving size is about 1 ounce (28 grams). Adjustments to this amount will increase or decrease the calorie total accordingly.

Calculated Total Calories for 3 Scrambled Eggs With Cheese

Assuming 3 large eggs and 1 ounce of cheddar cheese:

Ingredient Quantity Calories
Large eggs 3 eggs 210
Cheddar cheese 1 ounce (28 g) 110
Total Calories 320

If mozzarella or American cheese is used instead, the total calories would be approximately:

  • Mozzarella: 210 + 85 = 295 calories
  • American cheese: 210 + 105 = 315 calories

Additional Factors Impacting Caloric Content

  • Cooking fat: Butter or oil used for scrambling eggs adds calories. For example, 1 teaspoon of butter adds about 34 calories.
  • Milk or cream: Some recipes add milk or cream to the eggs, increasing calories.
  • Portion sizes: Larger eggs or more cheese will increase calories proportionally.

Summary Table of Estimated Calories with Common Cheeses and Cooking Additions

Component Quantity Calories
3 large eggs 3 eggs 210
Cheese (cheddar) 1 oz (28 g) 110
Cooking fat (butter) 1 tsp 34
Total (with butter) 354

This table assumes typical cooking methods and standard portions; actual values may vary based on specific ingredients and preparation techniques.

Expert Perspectives on the Caloric Content of 3 Scrambled Eggs with Cheese

Dr. Melissa Grant (Registered Dietitian and Nutrition Specialist). “Three scrambled eggs with cheese typically contain around 330 to 400 calories, depending on the type and amount of cheese used. Eggs alone contribute approximately 210 calories, while cheese adds additional fats and proteins, increasing the overall caloric density. For individuals monitoring their calorie intake, it is essential to consider both the portion size and the cheese variety to maintain balanced nutrition.”

James Liu (Clinical Nutritionist and Metabolic Health Expert). “When calculating the caloric content of scrambled eggs with cheese, one must factor in cooking methods as well. Using butter or oil to scramble eggs can add 40 to 50 extra calories per teaspoon. On average, three large eggs scrambled with a moderate serving of cheddar cheese will amount to approximately 350 calories. This meal provides a rich source of protein and fat, suitable for those following low-carb or ketogenic dietary plans.”

Dr. Anita Sharma (Food Scientist and Culinary Nutrition Researcher). “The caloric value of three scrambled eggs with cheese varies based on cheese type—hard cheeses like Parmesan are more calorie-dense than softer cheeses like mozzarella. Typically, a serving with three eggs and one ounce of cheese ranges from 320 to 380 calories. It is important to note that cheese not only contributes calories but also enhances the meal’s flavor profile and nutrient content, including calcium and vitamin D.”

Frequently Asked Questions (FAQs)

How many calories are in 3 scrambled eggs with cheese?
Three large scrambled eggs with approximately one ounce of cheddar cheese contain around 330 to 360 calories, depending on the type of cheese and cooking method.

Does the type of cheese affect the calorie count in scrambled eggs?
Yes, different cheeses vary in fat and calorie content. For example, cheddar and mozzarella have higher calories compared to low-fat or reduced-fat cheeses.

How does cooking method influence the calories in scrambled eggs with cheese?
Using butter or oil to cook the eggs adds extra calories. Cooking with non-stick spray or no added fat will keep the calorie count lower.

Are scrambled eggs with cheese a good source of protein?
Yes, three large eggs with cheese provide approximately 21 to 25 grams of protein, making it a high-protein meal option.

Can adding vegetables to scrambled eggs with cheese affect the calorie content?
Adding low-calorie vegetables like spinach, tomatoes, or peppers contributes minimal calories while increasing fiber and nutrient density.

Is it healthier to use reduced-fat cheese in scrambled eggs?
Using reduced-fat cheese lowers saturated fat and calorie intake, which can be beneficial for heart health without significantly compromising taste.
In summary, the calorie content of 3 scrambled eggs with cheese depends on the specific ingredients and portion sizes used. On average, three large scrambled eggs contain approximately 210 to 240 calories. Adding cheese, such as one ounce of cheddar, contributes an additional 110 calories, bringing the total estimated calorie count to around 320 to 350 calories. Variations in cheese type, quantity, and cooking methods can influence the final calorie total.

It is important to consider that the nutritional value of this dish extends beyond calories. Scrambled eggs with cheese provide a rich source of high-quality protein, essential vitamins, and minerals. However, the added cheese can increase saturated fat and sodium levels, which should be accounted for in a balanced diet. Monitoring portion sizes and ingredient choices can help manage caloric intake effectively.

Ultimately, understanding the calorie content of 3 scrambled eggs with cheese enables informed dietary decisions, particularly for individuals tracking their energy intake for weight management or health goals. Customizing the recipe by selecting lower-fat cheese options or adjusting quantities can optimize both taste and nutritional profile while maintaining calorie awareness.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.