Annually, the average American consumes 279 eggs, as the simple and delicious source of protein finds itself in more diets. This has steadily increased over the years, attributed to greater health conscious decisions. Individuals who are more concerned about fitness and health, generally view food in terms of values that are measurable – such as proteins and calories. This is precisely why eggs are one of the most popular ingredients for breakfast. Packed with nutrients, eggs are a delicious way to start the day. Amidst varying claims about calories in two scrambled eggs, it is time to take a studied look at the actual calories and the reason behind the differences seen in different preparations.
What exactly are calories and how many calories in two scrambled eggs?
Calories are units of energy and in nutrition, it refers to the energy received by the body through dietary intake and energy utilized in routine activities. Every individual requires a specific amount of calories every single day, and this differs from person to person, depending on various factors such as age, gender, metabolism, and type of routine activities. The average requirement of calories is 2700k cal per day for men and 220 kcal per day for women. However, as mentioned above, this is not necessarily the same for all individuals, this figure denotes the average requirement. Before we look at the number of calories in two scrambled eggs it is necessary to look at calories a little more closely.
What is calorific value, and what are the values in different foods?
Calorific value refers to the amount of energy that is generated on consuming food. In other words, the energy that is released as a result of digesting food is the calorific value. The total calorific value of food is calculated as a sum of the energy that is provided by nutrients in food – proteins, fat and carbohydrates. To understand the number of calories in two scrambled eggs, it is essential to see the calorific values of the main components of food.
Carbohydrates – 4 kcal/per gram
Fat – 9 kcal/per gram
Protein – 4 kcal/per gram
This information will help us to look at the amount of calories in two scrambled eggs clearly without confusion. The average egg is typically around 55 grams, while large eggs are around 62 grams in terms of mass. This may vary – jumbo sized eggs are known to be more than 71 grams in weight. To arrive at the total calories in any diet, there are two possible methods – you could look at it in terms of nutrition for every 100 grams or you could look at it in terms of nutrition for specific units. In the case of eggs, best option is to always look at it in terms of specific units, as you are more likely to use two eggs or three eggs per serving. This helps you to get a candid picture of the calorific value of your intake.
The average is 180 calories in two scrambled eggs
On an average you get 180 calories in two scrambled eggs. This adds up because of the various ingredients and methods of preparation that are used for scrambled eggs. The addition of milk and the method of preparation makes up the difference of around 60 calories to the two raw eggs. Here it would not be out of place to differentiate between the whites of eggs and the yolk in eggs. In the average large sized egg, the calories from the yolk is around 50, while the calories from the whites of the egg is around 50. Eggs are a great source of nutrition – in addition to the calories in two scrambled eggs, every egg gives anywhere between 6 to 7 grams of protein. This helps individuals to meet the daily dietary requirement of proteins in a healthy manner. On an average, eggs also have around 5 grams of fat, which works out to 45 calories.
Breakup of calories in two scrambled eggs
The breakup of calories in two scrambled eggs is an interesting fact sheet. Of the 180 calories from two eggs, around 120 are from dietary fat. This includes 80 percent of healthy fat – monounsaturated and polyunsaturated fat. This effectively makes the egg, a healthy ingredient to have in your breakfast. With just 20 percent of saturated fat in the calories, eggs are certainly a healthy option.
In addition to the nutrients outlined above, eggs are a powerhouse of nutrition, rich in lutein, zeaxanthin that are known to have disease fighting properties. Other nutrition in eggs include iron, minerals, carotenoids and vitamins. The combination of these ingredients and the calorific value of eggs make it one of the most suitable and delicious ingredients for a healthy breakfast.