Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added
Common food
Photo: Wikipedia
A fluffy, savory scramble or folded omelet where rich, melted cheese and tender dark greens like spinach or kale are the stars. The texture is a delightful contrast between the soft, custardy egg and the slight bite of the greens, all bound by gooey cheese. It's a protein-packed powerhouse with a high proportion of healthy fats, making it a satisfying and low-carb meal.
Calorie split: 25% protein · 4% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and incredible versatility—it's a canvas for countless add-ins and a staple for quick, satisfying meals from breakfast to dinner. It's deeply embedded in home cooking across cultures as a reliable, nutritious comfort food.
⚠️ Watch-outs & how to enjoy it better
The high fat content, especially from added cheese and cooking fats, may be a concern for those monitoring calorie or saturated fat intake. Individuals with lactose intolerance or a dairy allergy must omit the cheese. To counteract, use a small amount of strong-flavored cheese (like feta or parmesan) for impact, and pair the dish with a side of whole-grain toast or fruit to add fiber and balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in fat-soluble vitamins (A, D, E, K) from eggs and dark greens.
- Provides choline from eggs, essential for brain and liver health.
- Naturally low in carbohydrates and sugar.
- Dark greens add dietary fiber, iron, and calcium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The protein in eggs is so perfectly balanced that it's often used as the reference standard for measuring the protein quality of other foods, earning a perfect 'biological value' score of 100.
Full nutrition (USDA data · scales with serving)
| Water | 70.2 g |
| Energy | 187 kcal |
| Protein | 11.6 g |
| Total lipid (fat) | 14.9 g |
| Carbohydrate, by difference | 1.8 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.59 g |
| Calcium, Ca | 141 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 203 mg |
| Potassium, K | 163 mg |
| Sodium, Na | 314 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 25.1 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.35 mg |
| Niacin | 0.07 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 49.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 49.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 200 mg |
| Vitamin B-12 | 0.75 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 207 ug |
| Retinol | 178 ug |
| Carotene, beta | 334 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1059 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 49.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.3 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.42 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 4.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.18 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 | 313 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 keep the vegetables from making my eggs watery?
Sauté the dark greens (like spinach) separately first to cook out excess moisture, then drain and squeeze them dry before folding into the eggs.
Can I make this ahead of time?
Scrambled eggs are best fresh, but a cooked omelet can be refrigerated for up to 2 days. Reheat gently in a skillet or microwave to avoid rubbery texture.
What are the best dark green vegetables for this dish?
Spinach is classic for its mild flavor and quick cooking. Kale, Swiss chard, or chopped broccoli rabe also work well, but may need a few extra minutes to soften.
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 1.87 kcal/g · 25% calories from protein · 0.2 g fiber · 0.6 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: 1.93 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.