How Many Calories Are in Scrambled Eggs and Cheese?

AvatarByTonya Taylor Nutrition & Health

When it comes to breakfast favorites, scrambled eggs with cheese hold a special place on many tables around the world. This classic combination not only offers a comforting and delicious start to the day but also provides a satisfying source of protein and fat. However, for those mindful of their dietary intake or tracking calories, understanding the nutritional content of this popular dish is essential.

Calories in scrambled eggs and cheese can vary widely depending on portion sizes, types of cheese used, and cooking methods. Whether you’re aiming to maintain your current weight, build muscle, or simply make healthier choices, having a clear idea of how many calories you consume with this meal can help you stay on track with your goals. The balance between flavor and nutrition is key, and knowing the calorie count is the first step toward making informed decisions.

In the following sections, we will explore the factors that influence the calorie content of scrambled eggs with cheese, discuss common variations, and offer insights into how you can enjoy this tasty dish while aligning it with your nutritional needs. Whether you’re a fitness enthusiast, a casual eater, or someone curious about their food’s impact, this guide will provide valuable information to enhance your breakfast experience.

Caloric Breakdown of Scrambled Eggs and Cheese

The total calorie content of scrambled eggs with cheese depends primarily on the number and size of eggs used, the type and amount of cheese added, and any additional ingredients such as butter, milk, or oil. Understanding the caloric values of each component can help in accurately estimating the overall calorie count.

Eggs themselves are nutrient-dense and provide high-quality protein with relatively moderate calories. A large whole egg typically contains about 70 calories. When eggs are scrambled, it is common to add ingredients like milk or cream to improve texture, which can increase calories slightly. Butter or oil used for cooking also contributes additional calories.

Cheese varies widely in calorie content depending on its type and fat content. For example, cheddar cheese has roughly 110 calories per ounce (28 grams), while mozzarella has about 85 calories per ounce. Using reduced-fat cheese can lower the calorie count.

Additional caloric factors to consider:

  • Butter or oil for cooking (about 100 calories per tablespoon)
  • Milk or cream added to eggs (whole milk has about 150 calories per cup)
  • Salt and spices add negligible calories

Below is a table illustrating approximate calorie counts for common ingredients used in scrambled eggs with cheese:

Ingredient Typical Serving Size Calories
Large Egg 1 egg (50g) 70
Cheddar Cheese 1 oz (28g) 110
Mozzarella Cheese 1 oz (28g) 85
Butter 1 tbsp (14g) 100
Whole Milk 1 tbsp (15ml) 9

Estimating Calories in Common Serving Sizes

When preparing scrambled eggs with cheese, the calorie content can be estimated by summing the calories of each ingredient based on the quantities used. For example, a typical serving might include:

  • 2 large eggs
  • 1 oz cheddar cheese
  • 1 tablespoon butter
  • 1 tablespoon whole milk

Calculating the calories:

  • Eggs: 2 × 70 = 140 calories
  • Cheddar cheese: 110 calories
  • Butter: 100 calories
  • Milk: 9 calories

Total: 359 calories

Alternatively, if using mozzarella cheese and less butter, the total will be slightly different:

  • Eggs: 2 × 70 = 140 calories
  • Mozzarella cheese: 85 calories
  • Butter: 50 calories (½ tablespoon)
  • Milk: 9 calories

Total: 284 calories

Nutritional Considerations Beyond Calories

While calories are important, the nutritional profile of scrambled eggs and cheese also includes macronutrients and micronutrients that affect health and satiety.

  • Protein: Eggs and cheese are excellent sources of complete protein. Two large eggs provide about 12 grams of protein, and 1 oz of cheese adds approximately 7 grams.
  • Fat: The fat content varies with cheese type and cooking fat used. Butter adds saturated fat, while cheese contains both saturated fat and some cholesterol.
  • Carbohydrates: Minimal in eggs and cheese, typically less than 2 grams per serving.
  • Vitamins and Minerals: Eggs provide vitamin D, B vitamins, selenium, and choline. Cheese contributes calcium and vitamin A.

For those monitoring calorie intake or aiming for specific dietary goals, adjusting ingredient amounts or choosing lower-fat cheese varieties can help manage calories while maintaining flavor and nutrition.

Tips to Reduce Calorie Intake

  • Use cooking spray or a small amount of olive oil instead of butter to reduce saturated fat and calories.
  • Substitute whole milk with unsweetened almond milk or water when scrambling eggs.
  • Opt for reduced-fat or part-skim cheese varieties.
  • Limit cheese quantity to control calorie density.
  • Incorporate vegetables such as spinach, tomatoes, or mushrooms to add volume and nutrients without significantly increasing calories.

By carefully selecting ingredients and portion sizes, scrambled eggs with cheese can fit into a balanced diet while satisfying taste preferences and nutritional needs.

Caloric Content of Scrambled Eggs and Cheese

The total calorie count in scrambled eggs with cheese depends on the specific quantities and types of ingredients used. Both eggs and cheese contribute significantly to the calorie content, and understanding their individual contributions helps in estimating the total caloric intake.

Below is a detailed breakdown of calories found in common serving sizes of eggs and various cheeses typically used in scrambled eggs:

Ingredient Typical Serving Size Calories (kcal) Notes
Large Egg 1 egg (50g) 70 Whole egg, raw
Cheddar Cheese 1 oz (28g) 115 Common cheese for scrambling
American Cheese 1 slice (21g) 60-70 Processed cheese slice
Mozzarella Cheese 1 oz (28g) 85 Low-moisture part-skim
Butter (for cooking) 1 tsp (5g) 35 Frequently used in scrambling eggs

Estimating Calories in a Typical Serving

A standard portion of scrambled eggs with cheese is often prepared using two large eggs, about one ounce of cheese, and some butter or oil for cooking. The following estimation illustrates a typical calorie count:

  • Eggs: 2 large eggs × 70 kcal = 140 kcal
  • Cheese: 1 oz cheddar cheese = 115 kcal
  • Butter: 1 tsp butter = 35 kcal (if used)

Total Estimated Calories:

Eggs (2 large) 140 kcal
Cheese (1 oz cheddar) 115 kcal
Butter (1 tsp) 35 kcal
Total 290 kcal

This calorie estimate can vary based on the type and amount of cheese, the number of eggs, and whether or not additional fats or ingredients are added during cooking.

Factors Influencing Calorie Variations

Several factors can alter the calorie content of scrambled eggs with cheese:

  • Cheese Variety: Different cheeses vary in fat and moisture content, affecting calories. For example, mozzarella generally has fewer calories than cheddar or processed American cheese.
  • Cooking Fat: Using butter, oil, or cooking spray changes total calories. Butter adds approximately 35 kcal per teaspoon, while oils like olive or vegetable oil may have slightly different values.
  • Portion Sizes: Larger servings of eggs or cheese increase calorie intake proportionally.
  • Additions: Adding milk, cream, or other ingredients to the eggs can increase calories.

Macronutrient Breakdown of Scrambled Eggs with Cheese

Understanding the macronutrient composition helps in assessing the nutritional profile of the meal beyond calories. Below is an approximate breakdown for a typical serving consisting of 2 large eggs and 1 oz cheddar cheese, cooked with 1 tsp butter:

Macronutrient Amount Calories from Macronutrient
Protein 19 g 76 kcal (4 kcal/g)
Fat 24 g 216 kcal (9 kcal/g)
Carbohydrates 2 g 8 kcal (4 kcal/g)
Total — ~300 kcal

This macronutrient profile highlights that scrambled eggs with cheese are rich in protein and fat, with minimal carbohydrate content.

Expert Insights on Caloric Content in Scrambled Eggs and Cheese

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). “The caloric content of scrambled eggs with cheese varies based on portion size and cheese type, but on average, a serving made with two large eggs and one ounce of cheddar cheese contains approximately 300 to 350 calories. This combination provides a balanced source of protein and fats, which can support satiety and muscle maintenance when included in a well-rounded diet.”

Mark Reynolds (Certified Clinical Nutritionist and Author). “When assessing the calories in scrambled eggs and cheese, it is important to consider cooking methods. Using butter or oil to scramble eggs adds additional calories beyond the eggs and cheese themselves. For instance, a teaspoon of butter adds about 34 calories, which can significantly impact the total caloric intake if not accounted for.”

Dr. Sophia Nguyen (Food Science Researcher and Professor). “Cheese types differ widely in fat content, which directly affects the calorie count in scrambled eggs with cheese. For example, mozzarella tends to have fewer calories per ounce compared to aged cheeses like Parmesan or cheddar. Selecting lower-fat cheese options can reduce the overall calorie content without sacrificing flavor or texture.”

Frequently Asked Questions (FAQs)

How many calories are in a typical serving of scrambled eggs and cheese?
A standard serving of scrambled eggs with cheese contains approximately 200 to 300 calories, depending on the number of eggs and 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 content. For example, cheddar and mozzarella have higher calories compared to low-fat or reduced-fat cheese options.

How does adding milk or butter to scrambled eggs impact the calories?
Adding milk or butter increases the calorie count. A tablespoon of butter adds about 100 calories, while a splash of whole milk adds roughly 10 to 20 calories.

Are scrambled eggs with cheese a good option for a low-calorie diet?
Scrambled eggs with cheese can fit into a low-calorie diet if portion sizes are controlled and lower-fat cheese options are chosen.

How can I reduce the calorie content of scrambled eggs and cheese?
Use egg whites or fewer whole eggs, select low-fat cheese, and avoid adding butter or cream to reduce calories effectively.

Do scrambled eggs with cheese provide significant nutritional benefits?
Yes, they offer high-quality protein, essential vitamins, and minerals, but calorie intake should be balanced with overall dietary goals.
Scrambled eggs and cheese together provide a nutrient-dense meal option that is relatively moderate in calories, depending on portion sizes and specific ingredients used. Typically, a serving of two large scrambled eggs contains approximately 140 to 160 calories, while the addition of cheese can add anywhere from 50 to 120 calories, depending on the type and amount. This combination offers a balanced source of protein, fats, and essential vitamins, making it a popular choice for breakfast or a quick snack.

It is important to consider the type of cheese used, as calorie content can vary significantly between varieties such as cheddar, mozzarella, or cream cheese. Additionally, cooking methods, such as using butter or oil, will also influence the total caloric intake. For those monitoring calorie consumption, opting for lower-fat cheese options and minimal added fats can help maintain a healthier calorie count without sacrificing flavor or nutritional value.

In summary, scrambled eggs and cheese can fit well into a balanced diet when consumed in appropriate portions. Understanding the caloric contribution of each component allows individuals to make informed dietary choices that align with their nutritional goals. This meal provides a convenient and satisfying source of energy, protein, and essential nutrients, supporting overall health and wellness.

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.