Egg omelet or scrambled egg, with cheese, made with butter
Common food
Photo: Wikipedia
A golden, tender omelet or soft scrambled egg, enriched with melted cheese and cooked in butter for a rich, savory flavor. The texture is fluffy yet creamy, with a satisfying richness from the fat and a subtle tang from the cheese. Nutritionally, it's a powerhouse of protein and healthy fats, with virtually no carbs.
Calorie split: 25% protein · 3% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory simplicity and the way the butter and cheese amplify the egg's natural richness. It's a versatile staple that can be a quick breakfast, a light lunch, or a satisfying snack across countless cultures.
⚠️ Watch-outs & how to enjoy it better
The high fat and cholesterol content may be a concern for those with specific heart-health conditions. To counteract, use a moderate portion of cheese, opt for a mix of whole and egg whites, or pair it with a large side of vegetables like spinach or tomatoes to add fiber and volume without excess calories.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Provides healthy fats for sustained energy and satiety
- Rich in essential vitamins like B12, riboflavin, and vitamin D
- Contains choline, important for brain health
- Low in carbohydrates, making it suitable for low-carb diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The French omelette is considered a benchmark of a chef's skill; the goal is a smooth, pale exterior with a soft, custardy interior, requiring precise heat control and constant agitation.
Full nutrition (USDA data · scales with serving)
| Water | 67.9 g |
| Energy | 203 kcal |
| Protein | 12.7 g |
| Total lipid (fat) | 16.3 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 151 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 223 mg |
| Potassium, K | 128 mg |
| Sodium, Na | 354 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 28.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.37 mg |
| Niacin | 0.01 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 46.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 223 mg |
| Vitamin B-12 | 0.84 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 224 ug |
| Retinol | 221 ug |
| Carotene, beta | 19.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 414 ug |
| Vitamin E (alpha-tocopherol) | 0.95 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.5 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.2 g |
| SFA 4:0 | 0.19 g |
| SFA 6:0 | 0.14 g |
| SFA 8:0 | 0.09 g |
| SFA 10:0 | 0.20 g |
| SFA 12:0 | 0.23 g |
| SFA 14:0 | 0.76 g |
| SFA 16:0 | 4.0 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 4.7 g |
| MUFA 16:1 | 0.31 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.04 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 | 360 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 a good post-workout meal?
Yes, it's excellent. The high-quality protein helps repair muscles, and the fats provide energy. For optimal recovery, you might pair it with a source of carbohydrates like whole-grain toast or fruit to replenish glycogen stores.
How can I make it healthier?
Use one whole egg and two egg whites to reduce cholesterol and calories while keeping protein high. Choose a stronger-flavored cheese (like sharp cheddar or parmesan) so you can use less. Cook with a non-stick spray or a minimal amount of butter.
Why does my scrambled egg get watery?
This often happens from overcooking or using too high heat. The proteins in the egg release water as they tighten. To prevent it, cook on low-medium heat, stirring gently and removing the pan from the heat while it's still slightly underdone, as residual heat will finish cooking it.
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 2.03 kcal/g · 25% calories from protein · 0.0 g fiber · 0.5 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: 2.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.