Is it healthy to put cheese in your eggs?

January 1, 2026 •

5 min read

According to nutrition data, a single large scrambled egg with cheese can contain over 120 calories and nearly 10 grams of fat, but is it healthy to put cheese in your eggs? The answer depends heavily on the type and quantity of cheese, as well as overall dietary habits. While adding cheese can boost flavor and certain nutrients, it also increases the calorie, fat, and sodium content of your meal.

Quick Summary

The healthiness of adding cheese to eggs hinges on moderation and cheese type. Choosing lower-fat cheeses and limiting portion sizes can increase protein and calcium without excessive calories or saturated fat. It's a nutritious addition if balanced properly, but higher-fat cheeses should be consumed sparingly alongside other rich ingredients.

Key Points

Moderation is key: A small amount of cheese can enhance flavor and nutrients, but excess can add significant calories, fat, and sodium.
Choose healthier cheeses: Opt for lower-fat options like cottage cheese, ricotta, or feta to boost protein and calcium with less saturated fat.
Cottage cheese offers a protein boost: Adding cottage cheese is an effective way to increase protein and achieve a creamy texture without heavy fat content.
Mindful cooking reduces fat: Cook eggs and cheese over lower heat to prevent rubberiness and greasiness, and consider using healthy fats like olive oil.
Consider digestion: The combination of eggs and cheese can be heavy and may slow digestion for some people, based on Ayurvedic principles and lactose intolerance sensitivities.
Pair with vegetables: Adding plenty of vegetables to your egg and cheese dish increases the nutrient density and fiber content of the meal.

The Nutritional Breakdown: Eggs vs. Eggs with Cheese

Eggs are a nutritious powerhouse on their own, packed with high-quality protein, vitamins (including B12, D, and A), and minerals. The cholesterol in eggs does not appear to negatively impact heart health for most people, especially when consumed in moderation. However, the picture changes when cheese enters the equation. Adding cheese introduces extra protein and valuable bone-supporting calcium, which can be beneficial. The downside is the accompanying increase in fat, saturated fat, calories, and sodium, which can add up quickly.

For example, a single large scrambled egg with cheese can have 123 calories, compared to about 78 calories for a plain large egg. The fat content jumps from around 5g to over 9g, and saturated fat increases from about 1.6g to 3.5g. The key is to find balance and consider how your cheesy eggs fit into your daily dietary goals.

Comparing Nutritional Values (Approximate per Large Egg)


Nutrient	Plain Egg	Scrambled Egg w/ Cheese (approx. 1 oz)
Calories	~78	~123
Protein	~6g	~8g
Total Fat	~5g	~9.4g
Saturated Fat	~1.6g	~3.5g
Calcium	~28mg	~100mg+
Sodium	~62mg	~141mg+

Choosing the Healthiest Cheese for Your Eggs

Not all cheeses are created equal when it comes to nutritional impact. The type of cheese you choose can make a significant difference in the overall healthiness of your meal. Opting for a low-fat, high-protein cheese can provide flavor and creaminess with fewer calories and saturated fat.

Cottage Cheese: Often hailed as a super-powered addition, cottage cheese significantly boosts protein while making eggs extra creamy and fluffy. A quarter cup adds about 7g of protein for minimal calories, without a strong flavor that might overpower the eggs.
Ricotta: Similar to cottage cheese, ricotta is a healthier alternative with less salt and fat than many hard cheeses. It contributes a mild, creamy texture. The British Heart Foundation notes that ricotta generally contains less fat and sodium compared to many other cheeses.
Feta: For a tangy, salty flavor, feta is a good choice. It is lower in fat and calories than cheddar and offers a distinct taste that pairs well with herbs like dill. A little goes a long way due to its strong flavor.
Parmesan: A small amount of grated parmesan cheese can add a lot of savory flavor without a large increase in calories or fat. It is potent, so you don’t need much. Parmesan also contributes to calcium intake.
Cheddar/Mozzarella: These are classic options that melt well but tend to be higher in saturated fat and sodium. Using them sparingly is key to keeping the meal healthy.

How to Incorporate Cheese Healthily

Incorporating cheese into your egg dishes can be a delicious part of a balanced diet by following a few simple tips:

Portion Control is Crucial: Use a modest amount of cheese. A small sprinkle or a tablespoon is often plenty to impart flavor and creaminess without overburdening the meal with calories and fat. Avoid filling an omelette with a thick layer of high-fat cheese.
Cook at Lower Temperatures: Cooking eggs gently over low-to-medium heat helps create a creamy texture. High heat can make the eggs and cheese rubbery or greasy. Adding the cheese toward the end of cooking helps it melt smoothly without separating.
Pair with Vegetables: To make your meal more nutrient-dense, fill your omelette or scramble with plenty of vegetables. Spinach, bell peppers, onions, and mushrooms add fiber, vitamins, and antioxidants while reducing the reliance on cheese for flavor. This helps increase satiety without excess calories.
Be Mindful of Other Add-ins: A cheesy egg dish can be ruined health-wise by fatty additions like bacon, sausage, or excessive butter. A modest amount of cheese can provide plenty of flavor without needing other high-fat, high-sodium ingredients. Consider using olive oil instead of butter for cooking.

The Digestive Factor: Potential Issues

While combining eggs and cheese is a common culinary practice, some people may experience digestive discomfort. According to Ayurvedic principles, pairing two heavy proteins like eggs and cheese can slow down the digestive process, leading to bloating or a feeling of heaviness. Similarly, individuals with lactose intolerance may experience issues like gas, bloating, or diarrhea when consuming dairy products like cheese with their eggs. For those with sensitivities, opting for lactose-free or plant-based cheeses can be a solution. Paying attention to your body’s signals is essential to determine if this combination is right for you. For serious dietary concerns, consulting a registered dietitian is always recommended.

Alternatives for Creaminess Without the Cheese

If you want the creamy texture but are trying to cut back on cheese, there are excellent alternatives. Some popular options include:

Cottage Cheese: As mentioned earlier, blending or mixing cottage cheese into your eggs offers a creamy, high-protein result with less fat than shredded cheddar.
Greek Yogurt: A small dollop of plain Greek yogurt stirred in at the end can add a tangy creaminess. Opt for low-fat or non-fat to reduce calorie intake.
Avocado: For a non-dairy option, mashed avocado adds a creamy texture and healthy monounsaturated fats. Serving avocado slices alongside cheesy eggs can add a creamy element and extra vitamins.
Silken Tofu: Whisked silken tofu can replicate a creamy scrambled egg texture. While not cheese, it is a plant-based alternative that adds protein.

Conclusion

Ultimately, the question of whether it's healthy to put cheese in your eggs boils down to a matter of moderation and choice. A small amount of cheese, especially a lower-fat or higher-protein option like cottage cheese or ricotta, can be a delicious and nutritious addition to your meal, providing extra calcium and protein. However, piling on large amounts of high-fat cheeses, along with other fatty ingredients, can quickly turn a healthy meal into a calorie-dense and high-sodium one. For most healthy individuals, a sprinkle of cheese in moderation poses no significant health risk and can be a satisfying part of a balanced diet. As always, listening to your body and consulting a healthcare professional for specific dietary concerns is wise. A great resource for general dietary information is the Mayo Clinic Health System, which recommends consuming eggs in moderation.

Frequently Asked Questions

Lower-fat and higher-protein cheeses like cottage cheese, ricotta, and feta are generally the healthiest options. They add flavor and nutrients like calcium with less saturated fat and sodium than cheeses like cheddar or mozzarella.

Adding cheese increases the calorie and fat content of eggs. If consumed in moderation as part of a balanced diet, it is unlikely to cause weight gain. However, excessive amounts of high-fat cheese and other high-calorie add-ins can lead to weight gain over time.

Some dietary philosophies, including Ayurveda, suggest that combining two heavy proteins like eggs and cheese can be hard on the digestive system for some individuals. People with lactose intolerance may also experience digestive issues from the cheese.

To prevent greasiness, cook your eggs slowly over low-to-medium heat. Add the cheese near the end of the cooking process, just as the eggs are almost set, to allow it to melt smoothly and integrate properly.

Yes, adding cheese to eggs can be good for muscle building. Both eggs and cheese are high in protein, and combining them significantly increases the protein content of your meal, which is essential for muscle repair and growth.

For a creamy texture with fewer calories, consider mixing in plain Greek yogurt or mashed avocado. Using herbs like chives or basil and spices can also add flavor without extra fat.

Yes, but you should use a minimal amount of cheese, especially lower-sodium types. Be mindful of not adding extra salt during cooking and be aware of the sodium content in other add-ins like cured meats or condiments.