Egg omelet or scrambled egg, from fast food / restaurant
Common food
Photo: Wikipedia
A fast-food or restaurant egg omelet or scrambled egg is a simple, savory dish of beaten eggs cooked until set, often with a slightly buttery, rich flavor and a soft, fluffy, or slightly firm texture depending on preparation. Nutritionally, it's a powerhouse of high-quality protein and healthy fats, with virtually no carbohydrates, making it a staple for low-carb and high-protein diets. Its golden color and satisfying mouthfeel make it a comforting, quick meal any time of day.
Calorie split: 24% protein · 2% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and satisfying texture that can range from creamy to fluffy. It's a beloved, versatile staple across cultures, serving as a quick breakfast, a hearty snack, or a simple protein-packed component of any meal.
⚠️ Watch-outs & how to enjoy it better
The high fat and cholesterol content may be a concern for individuals managing heart health or specific dietary restrictions. To mitigate this, pair it with fiber-rich vegetables like spinach or tomatoes, and consider using a non-stick pan with minimal added butter or oil. Those with egg allergies must avoid it entirely.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Rich in essential nutrients like choline, vitamin B12, and selenium.
- Very low in carbohydrates, suitable for ketogenic and low-carb diets.
- Provides healthy fats for sustained energy and nutrient absorption.
- Quick to prepare and highly versatile for various meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest scrambled eggs was set in 2014 in Egypt, using over 7,000 eggs to make a single massive batch.
Full nutrition (USDA data · scales with serving)
| Water | 70.6 g |
| Energy | 192 kcal |
| Protein | 11.6 g |
| Total lipid (fat) | 15.8 g |
| Carbohydrate, by difference | 0.90 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.19 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 171 mg |
| Potassium, K | 123 mg |
| Sodium, Na | 228 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 29.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.37 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 50.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 50.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 250 mg |
| Vitamin B-12 | 0.76 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 168 ug |
| Retinol | 167 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 469 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 6.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 0.95 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 5.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.2 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:3 | 0.29 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 383 mg |
Amino acid profile (per 100g)
Estimated from Egg, whole, cooked, omelet — USDA does not publish this profile for Egg omelet or scrambled egg.
| Tryptophan | 0.14 g |
| Threonine | 0.47 g |
| Isoleucine | 0.56 g |
| Leucine | 0.91 g |
| Lysine | 0.77 g |
| Methionine | 0.32 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.57 g |
| Tyrosine | 0.42 g |
| Valine | 0.72 g |
| Arginine | 0.69 g |
| Histidine | 0.26 g |
| Alanine | 0.62 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.36 g |
| Proline | 0.43 g |
| Serine | 0.82 g |
FAQ
How does the nutrition differ between a fast-food omelet and a homemade one?
Fast-food versions often contain added oils, butter, or milk for texture and flavor, which can increase the fat and calorie count. Homemade allows full control over ingredients, often resulting in a leaner dish.
Is it safe to eat eggs every day?
For most healthy individuals, eating 1-2 whole eggs daily is considered safe and can be part of a balanced diet. However, those with specific health conditions like diabetes or heart disease should consult a healthcare provider.
Why are scrambled eggs sometimes rubbery?
Overcooking or using too high heat causes the proteins to tighten and expel moisture, resulting in a tough, rubbery texture. Cooking over medium-low heat and removing from the pan while still slightly moist helps maintain a soft, creamy result.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.92 kcal/g · 24% calories from protein · 0.0 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.