Is Scrambled Egg High in Sodium? The Truth About Your Breakfast

November 11, 2025 •

4 min read

A single large egg contains only about 70 milligrams of naturally-occurring sodium, which is quite low relative to the daily recommended intake. This fact helps answer the important question, is scrambled egg high in sodium? The short answer is no, but the final sodium content depends almost entirely on the ingredients added during preparation.

Quick Summary

The sodium level in scrambled eggs is determined by preparation, not the egg itself. Whole, unprocessed eggs are naturally low in sodium. However, adding salt, cheese, or processed meats dramatically increases the sodium content. Simple cooking changes, like using herbs and unsalted butter, can keep this protein-rich meal heart-healthy.

Key Points

Natural Sodium is Low: A large, unseasoned egg contains only around 70mg of naturally-occurring sodium.
Add-ins are the Main Culprit: The high sodium content in many scrambled egg dishes comes from added salt, cheese, and processed meats like bacon or sausage.
Flavor with Herbs and Spices: Instead of salt, use black pepper, garlic powder, paprika, or fresh herbs like chives and parsley to add flavor without sodium.
Opt for Unsalted Fats: Choosing unsalted butter or olive oil for cooking helps to keep the overall sodium count low.
Incorporate Fresh Vegetables: Adding fresh vegetables like spinach, onions, and tomatoes can boost flavor and nutrition without increasing sodium levels.
Cook Mindfully for Heart Health: Being mindful of ingredients used in simple meals like scrambled eggs is an effective way to manage total daily sodium intake for better cardiovascular health.

Unveiling the Sodium in Eggs: Natural vs. Added

The perception that scrambled eggs are a high-sodium dish is a common misconception, often fueled by standard restaurant preparations and processed breakfast products. In reality, the sodium content is largely controllable in your own kitchen. Understanding the sources of sodium in your scrambled eggs is the first step toward a healthier breakfast routine.

Eggs are a nutritious food, packed with high-quality protein, essential vitamins (like B12 and D), and minerals. A single large, whole egg contains a modest amount of sodium—around 65 to 70 milligrams. This is a very small fraction of the 1,500 to 2,300 milligrams daily sodium intake recommended for adults by organizations like the American Heart Association. The real issue arises from the additives that transform a simple egg into a complex, and often salt-laden, meal.

How Added Ingredients Inflate Sodium Levels

The sodium in scrambled eggs primarily comes from ingredients added during cooking, not from the eggs themselves. Many traditional recipes and restaurant menus incorporate high-sodium components that can quickly turn a heart-healthy meal into a concern for those watching their blood pressure. By being aware of these hidden sources, you can take control of your sodium intake.

Some of the most common high-sodium ingredients include:

Table salt: A single teaspoon contains over 2,300mg of sodium, the maximum recommended daily limit.
Cheese: Many cheeses, especially processed or hard cheeses, are high in sodium. Adding a small amount can significantly increase the total sodium of your dish.
Processed meats: Breakfast additions like bacon, sausage, and ham are cured and preserved with salt. A single serving can contain hundreds of milligrams of sodium.
Salted butter: While a small amount seems harmless, a tablespoon of salted butter can add an extra 90mg of sodium.
High-sodium seasonings: Garlic salt, onion salt, and pre-mixed seasoning blends often contain excessive amounts of sodium. Always read the label or opt for a salt-free version.

Creating Low-Sodium Scrambled Eggs

Thankfully, preparing a delicious, low-sodium version of scrambled eggs is easy and doesn't require sacrificing flavor. By focusing on herbs, spices, and fresh ingredients, you can enjoy a tasty and healthy breakfast.

To make your scrambled eggs low in sodium, consider these flavorful swaps:

Use unsalted fats: Cook your eggs in unsalted butter, olive oil, or avocado oil instead of salted butter.
Season with herbs and spices: Replace table salt with a variety of flavor-packed alternatives. Try black pepper, paprika, onion powder, garlic powder, or chili flakes.
Add fresh vegetables: Incorporate fresh vegetables such as spinach, bell peppers, onions, mushrooms, or tomatoes for natural flavor and added nutrients.
Garnish with fresh herbs: Fresh chives, parsley, or dill add a bright, fresh taste without any added salt.
Use a hint of acid: A squeeze of fresh lemon juice or a splash of vinegar can brighten the eggs' flavor profile and reduce the perception of blandness.

Standard vs. Low-Sodium Scrambled Eggs

To illustrate the impact of added ingredients, let's compare the sodium content of a standard scrambled egg recipe with a low-sodium version. (Values are approximate and can vary by brand and serving size.)


Ingredient and Preparation	Approximate Sodium per Serving	Note
Plain scrambled eggs (2 large eggs, no added salt or fat)	~140mg	Naturally low in sodium.
Scrambled eggs with cheese (2 eggs, cheddar)	~200-300+mg	Cheese significantly increases sodium.
Restaurant-style scrambled eggs (2 eggs, milk, salt, salted butter)	~300-500+mg	Sodium can vary greatly.
Low-sodium scrambled eggs (2 eggs, unsalted butter, black pepper, herbs, vegetables)	~150-200mg	Flavorful without the salt.

The Importance of Controlling Sodium Intake

High sodium intake is a major contributor to high blood pressure, a leading risk factor for heart disease and stroke. The good news is that reducing the sodium in your diet, starting with simple meals like scrambled eggs, can have a significant positive impact on your health. By choosing fresh, whole ingredients and using herbs and spices for flavor, you gain control over what you consume.

This principle extends beyond breakfast. Processed foods, canned goods, and condiments are often full of hidden sodium, which is why cooking at home is one of the most effective ways to manage your daily intake. By making mindful choices with your ingredients, you can enjoy all the taste you love while protecting your heart health. For more guidance on reducing sodium, the Centers for Disease Control and Prevention (CDC) provides excellent resources and tips.

Conclusion

Ultimately, the question of is scrambled egg high in sodium? has a clear answer: it depends on you, the cook. Eggs themselves are naturally low in sodium and a valuable part of a healthy diet. The added salt, cheese, and processed meats commonly used in preparation are what turn a healthy meal into a high-sodium one. By opting for fresh, whole ingredients and creative seasoning, you can prepare a delicious, heart-healthy scrambled egg dish that is both nutritious and satisfying.

Frequently Asked Questions

No, eggs are not naturally high in sodium. A single large egg contains a relatively low amount of sodium, approximately 70 milligrams.

The main source of sodium in scrambled eggs comes from ingredients added during cooking, such as table salt, cheese, salted butter, and processed meats like bacon or sausage.

To reduce sodium, use unsalted butter or olive oil, omit table salt, and use herbs, spices, and fresh vegetables for flavor. Adding black pepper, paprika, or fresh chives are great low-sodium alternatives.

Yes, adding cheese can significantly increase the sodium content. A serving of cheesy scrambled eggs can contain over 300mg of sodium, depending on the type and amount of cheese used.

Yes, eggs can be a great addition to a low-sodium diet. As long as you cook them at home and avoid adding salt and high-sodium ingredients, they remain a healthy, low-sodium protein source.

Excellent salt-free seasonings for scrambled eggs include black pepper, garlic powder, onion powder, paprika, cumin, and fresh herbs like chives or dill.

Scrambled eggs prepared in restaurants often have higher sodium content due to the use of salted butter, salt, and other seasonings. Cooking at home gives you complete control over the ingredients, allowing you to manage the sodium level precisely.