Egg omelet or scrambled egg, made with butter
Common food
Photo: Wikipedia
A fluffy, golden omelet or soft scrambled egg, rich with the savory, creamy depth of butter. The texture is tender and custard-like, with a satisfying richness from the added fat. It's a high-protein, virtually carb-free staple that delivers essential nutrients like choline and vitamin D.
Calorie split: 26% protein · 2% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, savory flavor and the way butter amplifies the egg's natural richness. It's a versatile canvas, ready in minutes for any meal from a quick breakfast to a late-night snack.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content from butter may be a concern for those monitoring heart health. To mitigate, use a smaller pat of butter or a blend of butter and olive oil. Eggs are a common allergen, and individuals with egg allergies must avoid them entirely.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in choline, vital for brain health and liver function.
- Provides fat-soluble vitamins A, D, E, and K.
- Contains lutein and zeaxanthin for eye health.
- Low in carbohydrates, suitable for low-carb diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The French omelette is a benchmark of culinary skill; the goal is a smooth, pale yellow exterior with a soft, barely-set custard interior, all rolled into a perfect cigar shape.
Full nutrition (USDA data · scales with serving)
| Water | 71.7 g |
| Energy | 182 kcal |
| Protein | 11.6 g |
| Total lipid (fat) | 14.6 g |
| Carbohydrate, by difference | 0.90 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.22 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 173 mg |
| Potassium, K | 125 mg |
| Sodium, Na | 263 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 | 251 mg |
| Vitamin B-12 | 0.76 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 217 ug |
| Retinol | 215 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 469 ug |
| Vitamin E (alpha-tocopherol) | 0.98 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.4 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.0 g |
| SFA 4:0 | 0.13 g |
| SFA 6:0 | 0.09 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.14 g |
| SFA 14:0 | 0.50 g |
| SFA 16:0 | 3.5 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 16:1 | 0.29 g |
| MUFA 18:1 | 4.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 398 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 do I prevent my scrambled eggs from becoming dry or rubbery?
Cook over medium-low heat, stirring constantly, and remove them from the pan while they still look slightly underdone. They will continue to cook from residual heat.
Is an omelet or scrambled egg healthier?
The nutritional difference is minimal, as both use the same core ingredients. The healthiest method depends more on the amount of butter or oil used and any high-calorie fillings added.
Can I make this without butter?
Yes. You can use olive oil, avocado oil, or a non-stick cooking spray. This will reduce the saturated fat content but will also change the classic buttery flavor.
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 1.82 kcal/g · 26% 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: 2.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.