Egg omelet or scrambled egg, with cheese and vegetables other than dark green and/or tomatoes, no added fat
Common food
Photo: Wikipedia
A light, fluffy omelet or scramble where eggs are the star, studded with colorful vegetable confetti and melted cheese, all cooked without a drop of added fat. The texture is tender and custardy, with the vegetables providing pops of sweetness and the cheese adding a salty, creamy richness. It's a high-protein, low-carb powerhouse that delivers substantial energy and satiety.
Calorie split: 31% protein · 5% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, savory flavor and the satisfying contrast between the soft egg and the firmer, sweet vegetables. It's a beloved, quick-cooking staple that feels both nourishing and indulgent, adaptable to whatever vegetables are on hand.
⚠️ Watch-outs & how to enjoy it better
Those watching sodium intake should be mindful, as cheese and seasoning can raise levels significantly. For individuals with egg or dairy allergies, this dish is off-limits. To mitigate sodium, use a lower-sodium cheese and season with herbs like chives or black pepper instead of salt.
Key benefits
- Excellent source of complete, high-quality protein
- Naturally low in carbohydrates and sugar
- Rich in essential vitamins like B12, D, and choline
- Provides calcium from the cheese component
- Highly satiating, aiding in appetite control
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The French omelet is defined by its smooth, pale, and custardy interior, achieved by constant stirring and a quick fold, a stark contrast to the browned, fully-set American diner-style omelet.
Full nutrition (USDA data · scales with serving)
| Water | 73.2 g |
| Energy | 155 kcal |
| Protein | 12.2 g |
| Total lipid (fat) | 11.0 g |
| Carbohydrate, by difference | 2.0 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.79 g |
| Calcium, Ca | 142 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 220 mg |
| Potassium, K | 167 mg |
| Sodium, Na | 305 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 28.8 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.40 mg |
| Niacin | 0.47 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 47.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 47.0 ug |
| Folate, DFE | 47.0 ug |
| Choline, total | 210 mg |
| Vitamin B-12 | 0.80 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 169 ug |
| Retinol | 168 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 390 ug |
| Vitamin E (alpha-tocopherol) | 0.89 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 0.60 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.3 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.33 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 0.95 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 326 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 can I make this without added fat?
Use a high-quality non-stick pan or well-seasoned cast iron skillet. You can also use a splash of water or broth to prevent sticking while cooking.
What vegetables work best besides dark greens and tomatoes?
Diced bell peppers, onions, mushrooms, zucchini, broccoli, and asparagus are all excellent choices that add flavor, texture, and nutrients.
Is this suitable for a low-carb or keto diet?
Yes, it's an ideal dish. The net carbs are very low, coming almost entirely from the vegetables, while the protein and fat from eggs and cheese promote ketosis.
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 1.55 kcal/g · 32% 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: 1.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.