ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthier Scrambled Eggs on Toast

Updated on June 30, 2012

Still Tasty and Healthy

Scrambled eggs can be bad for you but read on to find out how to make it if anything good for you


Bread

Everyone knows that a brown wholemeal bread has higher fibre content and less sugars and so helps to lower blood sugar and aid digestion. In comparison to the choice of eggs and butter though, i wouldn't loose too much sleep over the bread you use.


Butter

DO NOT USE IT! butter is awful for you! you're likely to spread 10g of butter onto each slice, theres virtually 20 grams of fat and that can be as much as two chocolate bars.


EGGS

Ok so first lets look at exactly what is in eggs

1 Large egg (50g)

Calories = 71 (45 from Fat Alone)

Total Fat = 5g

Saturated Fat = 2g

Cholesterol = 211mg

Carbs = 0g

Protein = 6g

Ok so lets assume were making Scrambled Eggs with 4 Large eggs

Total Fat = 20g ---[ THIS IS AS MUCH AS 2x CHOCOLATE BARS ]---

Saturated Fat 10g ---[ 33% of the RDA (Recommended Daily Allowance), This is the really bad Fat that is most dangerous to your health, It serves no purpose and if it was up to me i would set a RDA of 0%, Since the term is RECOMMENDED ]---

Protein = 24g ---[ THIS IS FINE ]---

Cholesterol = 844mg ---[ THIS IS 280% of your RDA, High Cholesterol is Linked to Health problems, just 2 eggs is over your RDA already, nevermind 4 ]---

Ok so what can we do? Any more than 1 egg seems to give an unhealthy amount of Fat and Cholesterol!

Ok so here's the important bit, Check the Nutritional Value of JUST the Egg white on its own

Calories = 16

Total Fat = 0g

Cholesterol = 0g

Protein = 4g

So theres no need for the egg yolk then right? well....

The egg yolk unfortunately contains a lot of Vital Minerals and Vitamins

it's a good source of Vitamin A, Calcium, Iron, Riboflavin, Vitamin B12 and Phosphorus and Selenium.

And without it, its not quite Scrambled Eggs is it

So here's the Answer!

Alter the ratio of Egg Yolk to Egg White, if you just add the whole egg its 1:1 Ratio

Recipe

------------

4 egg whites

1 egg yolk

This would provide you with the following Nutrition

Fat = 5g (From the Yolk)

Saturated Fat = 2g (From the Yolk)

Cholesterol = 211mg (From the Yolk)

Protein = 24g


Ween yourself off it maybe

You can start with a 2:4 Yolk to White ratio at first, i still found this just as nice as 4:4, with half the fat so its a no brainer, then you can proceed to 1:4 ratio and see what you think of it

Economy

You can buy an Egg for as little as 10p an Egg

So 10 x 10p = £1

£1 of eggs = 60g protein

If you buy a protein Shake you could be paying up to 3x this much for the same protein content, therefore eggs are the economical way to intake protein


Seasoning

Tomato Ketchup and HP Brown sauce and all the others thing people generally put on their scrambled eggs and food generally, are typically high in salt and sugars.

Opt for using mixed herbs and pepper instead, these are actually nutritionally very good for you

Comments

    0 of 8192 characters used
    Post Comment

    • remaniki profile image

      Rema T V 

      5 years ago from Chennai, India

      Hi CCahill,

      Amazing facts about a food item as simple as the egg that we use everyday. Very informative. The nutritional facts are clear and very impressive that I have decided to use the healthy combination of whites and yolk that you have mentioned. I am very health conscious, so I'll be happy doing this. Thanks very much for the knowledge. Sharing it across for the benefit of health freaks.

      Cheers, Rema.

    • CCahill profile imageAUTHOR

      CCahill 

      5 years ago from England

      I would be more interested in your references for saying "Butter is good for you" BabyCheatah ;)

    • profile image

      Giselle Maine 

      5 years ago

      I like the careful analysis and breakdown explaining exactly what will be in the recipe and why. CCahill, I am not sure why the absence of butter seems to be causing some controversy in the comments, because you have been careful to state your concern over its fat content using exact numbers for people to refer to. If someone is trying to make a meal healthier then looking at how much fat is added by ANY ingredient (whether the ingredient is butter or something else) is a sensible thing to do.

      Anyhow, a very interesting hub, and I liked your idea of adding flavors through pepper and herbs. Thanks for this recipe.

    • BabyCheetah profile image

      BabyCheetah 

      5 years ago from Melbourne

      What are your references for saying butter isn't good for you? Because actually contrary to popular belief butter is good for you. Don't go crazy with it but having some on your toast is actaully good for you.

    • GoForTheJuggler profile image

      Joshua Patrick 

      5 years ago from Texas

      Used in moderation, butter is NOT bad for you.

    • Brett.Tesol profile image

      Brett Caulton 

      5 years ago from Thailand

      Huh, I'd have never of thought of that ... so simple, and yet a great way to improve a tasty breakfast/lunch.

      Shared, up, useful and pinned.

    • Der Meister profile image

      Der Meister 

      6 years ago from Virgo Supercluster

      The picture looks so good!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)