Egg omelet or scrambled egg, with cheese and vegetables other than dark green and/or tomatoes, fat added
Common food
Photo: Wikipedia
A fluffy, savory mix of eggs scrambled or folded into an omelet, enriched with melted cheese and studded with diced vegetables like bell peppers, onions, or mushrooms. The texture is tender and custardy, with a rich, buttery mouthfeel from the added fat and cheese. With nearly 15 grams of fat and almost zero carbs, it's a high-energy, protein-packed meal that feels indulgent yet stays low-carb.
Calorie split: 25% protein · 4% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its comforting, savory richness and the way the melted cheese binds the fluffy eggs and tender vegetables together. It's a beloved breakfast staple across cultures, from a classic American diner omelet to a Spanish tortilla, prized for its versatility and ability to transform simple ingredients into a satisfying meal.
⚠️ Watch-outs & how to enjoy it better
The high fat and cholesterol content may concern those managing heart health or watching calorie intake, and the cheese can add significant sodium. To counteract this, use a moderate portion of cheese, opt for low-sodium varieties, and pair the dish with a fiber-rich side like a small salad or whole-grain toast to balance the meal and aid digestion.
Key benefits
- High in complete protein for muscle repair and satiety
- Low in carbohydrates, making it suitable for keto or low-carb diets
- Rich in fat-soluble vitamins A, D, E, and K from eggs and cheese
- Provides calcium and phosphorus from the cheese component
- Quick to prepare, making it an efficient meal option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'omelet' comes from the French 'omelette,' which itself derives from the Latin 'lamella' (thin plate) and 'ova' (eggs), but the dish's origins are debated—some food historians trace its roots to ancient Persia.
Full nutrition (USDA data · scales with serving)
| Water | 70.0 g |
| Energy | 188 kcal |
| Protein | 11.6 g |
| Total lipid (fat) | 14.9 g |
| Carbohydrate, by difference | 1.9 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.76 g |
| Calcium, Ca | 135 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 209 mg |
| Potassium, K | 159 mg |
| Sodium, Na | 305 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 27.3 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.38 mg |
| Niacin | 0.45 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 44.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 44.0 ug |
| Folate, DFE | 44.0 ug |
| Choline, total | 200 mg |
| Vitamin B-12 | 0.76 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 181 ug |
| Retinol | 178 ug |
| Carotene, beta | 18.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 370 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 4.2 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 | 0.16 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
Is this dish suitable for a low-carb diet?
Yes, with only 1.89g of carbs per 100g, it's an excellent low-carb option, especially when made without high-carb fillers like potatoes or bread.
Can I make this dish without added fat?
You can reduce added fat by using a non-stick pan and cooking spray, but the dish's flavor and texture rely on some fat for richness and to prevent sticking.
What vegetables work best in this dish?
Non-dark-green vegetables like bell peppers, onions, mushrooms, zucchini, or tomatoes (though tomatoes are excluded in this specific description) are ideal, as they add flavor and texture without overpowering the eggs.
How does the cheese affect the nutrition?
Cheese adds significant fat, protein, and calcium, but also increases sodium and calories. Using a moderate amount or opting for lower-fat cheeses can help balance the dish.
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 1.88 kcal/g · 25% calories from protein · 0.2 g fiber · 0.8 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: 1.92 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.