How much sodium is in 2 scrambled eggs with cheese?

November 11, 2025 •

3 min read

Two large eggs naturally contain about 142mg of sodium, but adding cheese and other seasonings can significantly increase this amount. Understanding precisely how much sodium is in 2 scrambled eggs with cheese requires looking at the ingredients and preparation method.

Quick Summary

The total sodium in 2 scrambled eggs with cheese varies widely based on ingredients like cheese type and added salt. Two large eggs contain around 142mg naturally, while cheese and extra seasonings add more.

Key Points

Variable Sodium Content: The total sodium in 2 scrambled eggs with cheese is highly variable, depending on the cheese type and amount, plus any added salt or butter.
Eggs are Low in Sodium: Two large eggs naturally contain only about 142mg of sodium, serving as a low-sodium base for your meal.
Cheese is a Major Source: One ounce of standard cheddar adds approximately 185-190mg of sodium, making it the biggest contributor of salt to the dish.
Use Unsalted Butter: Swapping to unsalted butter or oil eliminates a significant source of added sodium during cooking.
Opt for Low-Sodium Cheese: Choosing cheeses like fresh mozzarella or ricotta can dramatically lower the sodium content of your dish.
Flavor with Herbs and Spices: Enhance flavor with salt-free seasonings such as black pepper, chives, garlic powder, and fresh herbs instead of relying on salt.
Dietary Guidelines: Be mindful that a single serving can account for a significant portion of the recommended daily sodium intake, which is ideally less than 2,300mg for most adults.

The Sodium Breakdown: A Look at Your Ingredients

To calculate how much sodium is in 2 scrambled eggs with cheese, you need to consider all the components of the dish. While eggs themselves contain a modest amount of sodium, the real sodium drivers are the cheese, added salt, and any butter used during cooking.

Eggs: The Low-Sodium Base

Two large eggs: On average, two large eggs contain approximately 142mg of natural sodium. This is a relatively low and consistent amount, making plain eggs a great choice for managing sodium intake.

Cheese: The Primary Sodium Source

Cheese is the most variable and significant source of sodium in this dish. The amount of sodium changes dramatically depending on the type and quantity of cheese added. For example, a single ounce of standard cheddar cheese can add around 185-190mg of sodium. Other cheeses like feta or parmesan contain even higher levels per ounce.

Added Seasonings: Hidden Sodium

Adding table salt is a common practice that drastically increases sodium content. Just a quarter-teaspoon of salt contains over 500mg of sodium. Similarly, some recipes call for salted butter, which adds even more. Using unsalted butter or skipping extra table salt are simple changes with a significant impact.

The Impact on Your Daily Intake

For most adults, the ideal daily sodium intake is no more than 2,300mg, with some guidelines recommending closer to 1,500mg, especially for those with high blood pressure. A single serving of cheesy scrambled eggs could easily account for a quarter of your daily intake, especially if generously salted.

Comparison Table: Sodium in Different Scrambled Egg Preparations


Preparation	Ingredients	Approximate Sodium (mg)	Notes
Plain Scrambled Eggs	2 large eggs, unsalted butter	~142 mg	Uses unsalted butter only.
Standard Cheesy Eggs	2 large eggs, 1 oz cheddar, salted butter	~350-400+ mg	Standard prep with salted butter and cheese.
High-Sodium Cheesy Eggs	2 large eggs, 2 oz feta or parmesan	~500+ mg	Uses a high-sodium cheese variety.
Low-Sodium Cheesy Eggs	2 large eggs, 1 oz fresh mozzarella, unsalted butter	~200-250 mg	Uses low-sodium cheese and unsalted butter.
Restaurant Cheesy Eggs	2+ eggs, cheese, butter, pre-seasoned mix	~500-1,000+ mg	Highly variable, often high in sodium.

How to Make Lower-Sodium Scrambled Eggs with Cheese

To create a healthier version, focus on making smart ingredient swaps and adjusting your cooking methods. These steps will help you maintain flavor while keeping your sodium intake in check.

Smart Swaps for Reduced Sodium

Choose Low-Sodium Cheeses: Opt for fresh mozzarella, ricotta, or Swiss cheese, which have naturally lower sodium content than cheddar, feta, or parmesan.
Use Unsalted Fat: Cook your eggs in unsalted butter, olive oil, or avocado oil instead of salted butter. This is a simple but effective way to eliminate unnecessary sodium.
Flavor with Herbs and Spices: Replace table salt with a variety of salt-free seasonings. Consider:
- Black pepper
- Chives
- Garlic powder
- Onion powder
- Smoked paprika
- Fresh dill or parsley
Add Vegetables: Incorporate fresh, naturally low-sodium vegetables like bell peppers, onions, spinach, or mushrooms for added flavor and texture.

The Health Benefits of Lower-Sodium Choices

Reducing your sodium intake has numerous health benefits, particularly for your cardiovascular system. Consuming less sodium helps regulate blood pressure, reducing the risk of heart disease and stroke. By making small, mindful changes to your diet, you can enjoy your favorite foods without putting your health at risk.

Conclusion: Making Informed Choices

The total sodium in two scrambled eggs with cheese is not fixed and depends largely on the amount and type of cheese used, as well as any extra salt or salted butter. By understanding the contribution of each ingredient, you can take control of your sodium intake. Making simple substitutions, like opting for low-sodium cheeses and using herbs instead of salt, can transform this popular breakfast into a healthier meal. Remember to read nutrition labels and be mindful of portion sizes to keep your diet on track.

For more information on dietary sodium guidelines, consult the U.S. Food & Drug Administration at fda.gov/food/nutrition-education-resources-materials/sodium-your-diet.

Frequently Asked Questions

Two large eggs naturally contain about 142mg of sodium. This is a consistent amount and can be considered a low-sodium base for a meal.

Cheeses with some of the highest sodium content include feta, blue cheese, parmesan, and romano cheese. Processed American cheese also tends to be very high in sodium.

Excellent low-sodium cheese options for scrambled eggs include fresh mozzarella, Swiss, and ricotta cheese. These can provide a cheesy flavor with less salt.

While cheesy scrambled eggs can be part of a healthy diet, daily consumption of a high-sodium version is not recommended. It's best to rotate with lower-sodium options like plain eggs or veggie omelets to stay within daily sodium limits.

Cooking with milk adds a very small amount of sodium. Most cow's milk contains a small amount of sodium, but it is not a significant contributor compared to cheese or added table salt.

Other low-sodium breakfast options include oatmeal with fresh fruit and unsalted nuts, unsweetened yogurt with berries, and homemade granola.

Yes, salt substitutes are a great way to add a salty flavor without the sodium. It's important to read the label and ensure the substitute is safe for your health needs, especially if you have kidney issues, as some contain potassium chloride.