How Many Calories Are in 2 Eggs Scrambled with Cheese?

AvatarByTonya Taylor Nutrition & Health

When it comes to starting the day with a hearty and satisfying breakfast, scrambled eggs with cheese often top the list for many food lovers. This classic combination not only delivers rich flavors and creamy textures but also packs a nutritional punch that can fuel your morning. However, if you’re mindful of your calorie intake or simply curious about how this popular dish fits into your daily diet, understanding its caloric content becomes essential.

Eggs are renowned for being a nutrient-dense food, offering high-quality protein and essential vitamins, while cheese adds a deliciously savory twist along with fats and additional nutrients. But how do these ingredients come together in terms of calories? The answer can vary depending on portion sizes, types of cheese used, and cooking methods, making it an interesting topic to explore for anyone tracking their nutrition or aiming for balanced eating.

In the following sections, we’ll delve into the calorie breakdown of two scrambled eggs with cheese, discuss factors that influence the total calorie count, and offer insights to help you enjoy this tasty dish without compromising your dietary goals. Whether you’re counting calories or simply curious, this guide will provide the clarity you need to make informed choices at breakfast time.

Caloric Breakdown of Scrambled Eggs with Cheese

When calculating the calories in two scrambled eggs with cheese, it’s important to consider the individual components: the eggs themselves, the type and amount of cheese used, and any added cooking fats such as butter or oil.

Two large eggs typically contain about 140-160 calories. The exact number varies slightly depending on the size of the eggs, but large eggs are the standard measurement in nutritional data.

Cheese adds additional calories, and this depends heavily on the variety and quantity. For example, cheddar cheese contains approximately 110 calories per ounce (28 grams), while mozzarella cheese has around 85 calories per ounce. A typical serving size for adding cheese to scrambled eggs is between 0.5 to 1 ounce.

Cooking fats also contribute to the total calorie count. One teaspoon of butter adds roughly 34 calories, and oil varies depending on the type but generally ranges from 40 to 45 calories per teaspoon.

Key factors influencing calorie content:

  • Egg size: Large eggs are standard; extra-large or jumbo eggs have more calories.
  • Type of cheese: Hard cheeses like cheddar or Swiss are higher in calories compared to soft cheeses like feta or goat cheese.
  • Amount of cheese: More cheese increases calories proportionally.
  • Cooking fats: Butter or oil used for scrambling adds extra calories.
  • Additional ingredients: Milk or cream added to eggs will also increase calories.
Ingredient Typical Amount Calories (approx.)
Large Eggs (2) 100 grams (2 eggs) 140-160
Cheddar Cheese 1 oz (28 g) 110
Mozzarella Cheese 1 oz (28 g) 85
Butter 1 tsp (5 g) 34
Olive Oil 1 tsp (5 g) 40

Variations and Their Impact on Calories

The total calorie count can shift significantly depending on how the scrambled eggs with cheese are prepared. For instance, adding milk or cream to the eggs before cooking can increase the calorie count due to the fat content in these dairy products. Whole milk contains about 9 calories per tablespoon, while heavy cream can add around 52 calories per tablespoon.

Cheese types with higher fat content, such as cream cheese or blue cheese, will also raise the calorie value more than lower-fat options. Using low-fat or reduced-fat cheese can reduce calorie intake by approximately 25-50%.

Cooking methods also matter. Scrambling eggs in non-stick pans with minimal or no added fat can help keep calories lower. In contrast, generous amounts of butter or oil increase the calorie content substantially.

Tips to manage calories:

  • Use low-fat cheese options.
  • Limit added fats or use cooking sprays.
  • Avoid heavy cream or use milk instead.
  • Control portion sizes of cheese.

Nutritional Considerations Beyond Calories

While calories are a primary focus, the nutritional profile of scrambled eggs with cheese includes valuable proteins, fats, vitamins, and minerals. Eggs are an excellent source of high-quality protein, providing about 12 grams per two large eggs, and contain essential nutrients such as vitamin B12, riboflavin, and choline.

Cheese contributes not only calories but also calcium and additional protein. However, it also adds saturated fat and sodium, so moderation is key for those monitoring cardiovascular health.

Cooking fats like butter and oil provide fat-soluble vitamins and essential fatty acids but can add saturated fat or monounsaturated fats depending on the type. Olive oil, for example, is rich in heart-healthy monounsaturated fats.

Balancing the calorie content with macronutrient quality and micronutrient benefits ensures that scrambled eggs with cheese can be part of a nutritious diet when consumed mindfully.

Nutritional highlights per typical serving (2 eggs + 1 oz cheddar cheese):

  • Protein: ~20 grams
  • Total Fat: ~22 grams
  • Saturated Fat: ~9 grams
  • Calcium: ~200 mg
  • Sodium: ~350 mg

This balance makes scrambled eggs with cheese a satiating meal option, especially when paired with fiber-rich vegetables or whole grains to enhance nutrient density and overall health benefits.

Caloric Content of 2 Eggs Scrambled With Cheese

When evaluating the calorie content of two eggs scrambled with cheese, it is essential to consider each ingredient’s contribution separately before combining them. Eggs and cheese both provide protein and fat, which contribute to their calorie density.

Here is a breakdown of the calorie content based on standard serving sizes:

Ingredient Typical Serving Size Calories (kcal) Macronutrient Breakdown
Large Egg 1 egg (~50 g) 70 6 g protein, 5 g fat, 0.6 g carbs
Cheddar Cheese 1 oz (~28 g) 115 7 g protein, 9 g fat, 1 g carbs

Using these values, the total calorie content for two large eggs scrambled with one ounce of cheddar cheese is calculated as follows:

  • Calories from 2 large eggs: 2 × 70 = 140 kcal
  • Calories from 1 oz cheddar cheese: 115 kcal
  • Total calories: 140 + 115 = 255 kcal

This estimate assumes no additional ingredients such as butter, oil, or milk are added during cooking. Including these will increase the total calorie count.

Factors Influencing Caloric Variations

Several variables can affect the exact calorie content of scrambled eggs with cheese:

  • Type of Cheese: Different cheeses vary significantly in calorie density. For example, mozzarella has fewer calories than cheddar, while cream cheese or processed cheeses often have higher fat content, increasing calories.
  • Amount of Cheese Used: Using more or less cheese directly scales the calorie content.
  • Cooking Fat: Adding butter, oil, or cooking spray contributes additional calories. For instance, 1 teaspoon of butter adds approximately 34 calories.
  • Egg Size: Medium or jumbo eggs will alter calorie count slightly; the values above are based on large eggs.
  • Additional Ingredients: Milk, cream, or other additives mixed into the eggs affect total calories.

Macronutrient Profile of the Dish

Understanding the macronutrient distribution helps contextualize the calorie content in terms of protein, fat, and carbohydrates. Below is an approximate macronutrient profile for two large eggs scrambled with 1 oz cheddar cheese:

Macronutrient Amount Calories per Gram Calories Contributed
Protein 19 g (12 g eggs + 7 g cheese) 4 kcal/g 76 kcal
Fat 19 g (10 g eggs + 9 g cheese) 9 kcal/g 171 kcal
Carbohydrates 1.6 g (1.2 g eggs + 0.4 g cheese) 4 kcal/g 6 kcal

The dish is predominantly a source of protein and fat, with minimal carbohydrates. This macronutrient profile makes it suitable for low-carb and ketogenic dietary approaches.

Adjusting Calories for Different Cheese Types and Portions

To tailor the calorie estimate to different preferences, consider the following approximate calorie values for common cheeses per ounce:

  • Swiss Cheese: ~110 kcal
  • Feta Cheese: ~75 kcal
  • Parmesan Cheese: ~110 kcal
  • Goat Cheese: ~75 kcal
  • Cream Cheese: ~99 kcal

For instance, substituting cheddar with feta cheese (75 kcal per ounce) reduces the total calorie count:

  • 2 eggs: 140 kcal
  • 1 oz feta cheese: 75 kcal
  • Total: 215 kcal

Similarly, increasing cheese to 2 ounces doubles the cheese calories, which would add 230 kcal for cheddar cheese, resulting in a total of approximately 370 kcal.

Impact of Cooking Methods on Calorie Count

The cooking method can significantly influence the final calorie content:

  • Using Butter or Oil: A teaspoon of butter adds roughly 34 kcal, while a teaspoon of olive oil adds approximately 40 kcal.
  • Non-stick Cooking Spray: Typically adds negligible calories but varies by brand.Expert Insights on Caloric Content in Scrambled Eggs with Cheese

    Dr. Emily Carter (Registered Dietitian and Nutrition Specialist). The calorie count for two scrambled eggs with cheese typically ranges between 250 to 300 calories, depending on the type and amount of cheese used. Eggs provide a rich source of protein and essential nutrients, while cheese adds both calories and fat, so portion control is key for those monitoring their intake.

    Michael Thompson (Certified Sports Nutritionist, Performance Nutrition Institute). When calculating calories for two eggs scrambled with cheese, it is important to consider the cheese variety; for example, cheddar cheese adds approximately 110 calories per ounce. Combining this with two large eggs, which have about 140 calories total, results in a moderately calorie-dense meal suitable for active individuals needing sustained energy.

    Dr. Sarah Nguyen (Clinical Nutrition Researcher, University of Health Sciences). The preparation method also influences the total calories. Using butter or oil to scramble the eggs can increase the calorie content significantly. Therefore, two eggs scrambled with a modest amount of cheese and minimal added fats generally provide a balanced meal around 270 calories, supporting both weight management and nutrient adequacy.

    Frequently Asked Questions (FAQs)

    How many calories are in 2 eggs scrambled with cheese?
    Two large eggs scrambled with about 1 ounce of cheddar cheese contain approximately 280 to 320 calories, depending on the type and amount of cheese used.

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

    How does cooking method impact the calorie content of scrambled eggs with cheese?
    Using butter or oil to cook the eggs adds extra calories, while cooking with a non-stick spray or no added fat keeps the calorie count lower.

    Are scrambled eggs with cheese a good source of protein?
    Yes, two eggs with cheese provide approximately 18 to 22 grams of high-quality protein, supporting muscle maintenance and satiety.

    Can I reduce calories in scrambled eggs with cheese without sacrificing flavor?
    Yes, using reduced-fat cheese, egg whites, or adding vegetables can lower calories while maintaining taste and nutritional value.

    How do scrambled eggs with cheese fit into a balanced diet?
    They offer a nutrient-dense option rich in protein and fats, suitable for many diets when consumed in moderation and paired with vegetables or whole grains.
    When considering the calorie content of 2 eggs scrambled with cheese, it is important to account for both the eggs and the type and amount of cheese used. On average, two large eggs contain approximately 140 calories, while the addition of cheese can add anywhere from 50 to 120 calories depending on the variety and quantity. For example, a typical serving of shredded cheddar cheese (about 1 ounce) adds roughly 110 calories, making the total calorie count for the dish approximately 250 calories or more.

    Understanding the calorie composition of this meal is essential for those managing their dietary intake, whether for weight control, muscle building, or general nutrition. Eggs provide high-quality protein and essential nutrients, while cheese contributes additional protein and fats, which can increase the overall calorie density. Choosing lower-fat cheese options or controlling portion sizes can help tailor the dish to specific nutritional goals.

    In summary, 2 eggs scrambled with cheese is a nutrient-dense meal that typically ranges around 250 to 300 calories, depending on the cheese type and amount. Being mindful of these factors allows individuals to make informed dietary choices while enjoying a flavorful and satisfying breakfast or snack option.

    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.