Egg omelet or scrambled egg, with cheese and meat, NS as to fat type
Common food
Photo: Wikipedia
A fluffy, savory medley of beaten eggs cooked with cheese and meat, creating a tender, rich bite with a satisfying, slightly crispy edge. It's a protein-packed powerhouse, delivering over 13 grams of protein per 100 grams with minimal carbs. The combination of melted cheese and savory meat creates a deeply satisfying, umami-rich flavor profile.
Calorie split: 25% protein · 3% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, customizable nature—it's a blank canvas for favorite cheeses and meats, from ham and cheddar to sausage and Swiss. It's the ultimate quick, satisfying meal that works for breakfast, lunch, or a simple dinner.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat and sodium content from cheese and processed meats can be a concern for heart health or blood pressure management. Those watching cholesterol or with dairy allergies should be cautious. To balance it, pair with a large side of fiber-rich vegetables like spinach or tomatoes and use moderate portions of cheese and leaner meat options like turkey.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides essential vitamins like B12 and riboflavin from eggs.
- Offers calcium and phosphorus from the cheese component.
- Contains iron and zinc from the included meat.
- A low-carb, satiating meal option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'scrambled' comes from the Old Norse word 'skramla,' meaning to scratch or rake, perfectly describing the action of stirring eggs in a pan.
Full nutrition (USDA data · scales with serving)
| Water | 66.8 g |
| Energy | 209 kcal |
| Protein | 13.3 g |
| Total lipid (fat) | 16.7 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.55 g |
| Calcium, Ca | 140 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 145 mg |
| Sodium, Na | 399 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 | 0.11 mg |
| Folate, total | 42.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 211 mg |
| Vitamin B-12 | 0.84 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 188 ug |
| Retinol | 186 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) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.4 ug |
| Vitamin K (phylloquinone) | 4.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.9 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.45 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 16:1 | 0.29 g |
| MUFA 18:1 | 5.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.6 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 | 330 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
What's the difference between an omelet and scrambled eggs with cheese and meat?
An omelet is cooked as a folded or rolled whole, often with fillings enclosed, while scrambled eggs are continuously stirred and broken into curds, with ingredients mixed throughout.
How can I make it healthier?
Use egg whites or a mix of whole eggs and whites, choose low-fat cheese, opt for lean meats like turkey or chicken sausage, and bulk it up with vegetables like onions, peppers, or mushrooms.
Is this a good post-workout meal?
Yes, it's an excellent choice due to its high protein content, which supports muscle repair and growth. Pairing it with a source of complex carbs like whole-grain toast can further aid recovery.
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 2.09 kcal/g · 25% 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: 2.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.