Egg omelet or scrambled egg, with cheese and meat, made with butter
Common food
Photo: Wikipedia
A rich, savory medley of fluffy eggs, melted cheese, and savory meat, all cooked in butter for a golden, slightly crispy exterior and a tender, creamy interior. With 13.3g of protein and 16.45g of fat per 100g, it's a highly satiating, low-carb powerhouse. The butter adds a distinct, nutty depth that elevates the simple ingredients into a comforting, classic dish.
Calorie split: 26% protein · 3% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deeply satisfying, savory flavor and the comforting texture of soft eggs with gooey cheese and crispy meat. It's a culinary chameleon, loved across cultures for its ability to be a quick breakfast, a hearty brunch, or a simple, protein-packed dinner.
⚠️ Watch-outs & how to enjoy it better
The high fat and cholesterol content from butter, cheese, and meat may be a concern for individuals managing heart health or specific dietary restrictions. To mitigate this, use a moderate portion, opt for leaner meats like turkey, and consider using a non-stick pan with a small amount of olive oil or cooking spray instead of butter. Additionally, those with lactose intolerance or dairy allergies should be cautious due to the cheese.
Key benefits
- High-quality complete protein for muscle maintenance and satiety.
- Low-carbohydrate and sugar-free, making it suitable for ketogenic or low-carb diets.
- Rich in fat-soluble vitamins A, D, E, and K from eggs and butter.
- Provides essential minerals like selenium, phosphorus, and choline.
- Quick and versatile to prepare for any meal of the day.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'omelet' is believed to have originated in France, but the first known recipe in English was published in 1723, calling it an 'omelet' with a slightly different spelling and a much simpler preparation.
Full nutrition (USDA data · scales with serving)
| Water | 67.0 g |
| Energy | 207 kcal |
| Protein | 13.3 g |
| Total lipid (fat) | 16.4 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.57 g |
| Calcium, Ca | 141 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 146 mg |
| Sodium, Na | 411 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 28.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.36 mg |
| Niacin | 0.52 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 42.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 212 mg |
| Vitamin B-12 | 0.84 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 208 ug |
| Retinol | 205 ug |
| Carotene, beta | 18.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 382 ug |
| Vitamin E (alpha-tocopherol) | 0.92 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.4 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.1 g |
| SFA 4:0 | 0.17 g |
| SFA 6:0 | 0.13 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.18 g |
| SFA 12:0 | 0.21 g |
| SFA 14:0 | 0.72 g |
| SFA 16:0 | 4.0 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 16:1 | 0.32 g |
| MUFA 18:1 | 4.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 339 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
Is this dish suitable for a keto diet?
Yes, it is highly suitable for a ketogenic diet due to its very low carbohydrate content (1.42g per 100g) and high fat and protein content, which align with keto macros.
Can I make this dish without cheese or meat?
Absolutely. You can make a simple egg omelet or scrambled eggs with just butter, or add vegetables like spinach, mushrooms, or bell peppers for a lower-fat, higher-fiber version.
How does the cooking method affect the nutrition?
Using butter adds saturated fat and calories, but also flavor. Using a non-stick pan with minimal oil or cooking spray can reduce fat content. Cooking at a lower heat prevents the formation of harmful compounds and keeps the eggs tender.
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 2.07 kcal/g · 26% calories from protein · 0.0 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: 2.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.