Photo: Uriel Mont

Are scrambled eggs good for you?

The answer is yes, for the most part. Scrambled eggs are packed with nutrients that nourish your body and mind, so they're good for you as long as you use healthy cooking techniques. Add up those eggs with calorie- and fat-laden ingredients, though, and you might be looking at too heavy a breakfast.

healthyeating.sfgate.com - Are Scrambled Eggs Healthy?

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Starting your day with a healthy meal puts you in the right state of mind to make smart choices the rest of the day. But are scrambled eggs really healthy? The answer is yes, for the most part. Scrambled eggs are packed with nutrients that nourish your body and mind, so they're good for you as long as you use healthy cooking techniques. Add up those eggs with calorie- and fat-laden ingredients, though, and you might be looking at too heavy a breakfast.

Moderately Low in Calories, High in Protein

Scrambled eggs' major nutritional claim to fame is being low in calories while providing plenty of protein. A serving of two large scrambled eggs has about 180 calories and 12 grams of protein. The protein in eggs is also of high quality. It's a "complete" protein, which means it supplies every type of amino acid that your body can't make on its own. That means it provides all the building materials you need to make the proteins responsible for building muscle, maintaining your immune system, and more. Scrambled eggs also naturally contain vitamins and minerals, particularly iron and vitamin B-12. Both nutrients are crucial for carrying oxygen to your tissues – iron, because it literally binds oxygen from your lungs and releases it into your tissues, and vitamin B-12 because it helps you produce red blood cells, the ones that contain iron. Vitamin B-12 is also important for nerve health, so much that a shortage of it can trigger nerve damage. Eating a serving of scrambled eggs means you get 1.6 milligrams of iron – between 9 and 20 percent of your daily needs – and 0.9 micrograms of vitamin B-12, or about 40 percent of your daily recommended intake.

Potentially Packed with Vitamin D

If you need to savor every second in the morning, you might reach for packaged scrambled eggs, which are already pre-mixed and ready to cook. While packaged foods can have some downsides – like added sodium or preservatives – some commercially available scrambled eggs are fortified with vitamin D, a fat-soluble vitamin that's lacking in many Americans' diets. Vitamin D helps your body absorb and use calcium, so it's important for all the same reasons calcium is – like building strong bones. Vitamin D also plays a role in cell growth, and higher blood levels of vitamin D are linked to a lower risk of Type 2 diabetes. Look for liquid scrambled eggs fortified with vitamin D. One commercial variety supplies 241 international units per serving, which is roughly one-third the vitamin D you need daily.

Keeping Your Scrambled Eggs Healthy

The wrong cooking method can turn your healthy breakfast into a calorie bomb, so make smart choices during meal prep. Cook your scrambled eggs in a nonstick pan to cut down on the need for oil, and add flavor with salt-free seasonings like cayenne, nutmeg, dried basil or black pepper.

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