Egg omelet or scrambled egg, with cheese, meat, and dark-green vegetables, fat added
Common food
Photo: Wikipedia
A fluffy, savory scramble of eggs bound with melted cheese, studded with savory meat, and brightened by wilted dark greens like spinach or kale. The texture is rich and custardy, with a satisfying chew from the meat and a slight crispness from the greens. It's a protein-packed powerhouse, delivering over 12 grams of protein per 100 grams with minimal carbs.
Calorie split: 25% protein · 3% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore it for its customizable, hearty comfort food appeal—a savory, satisfying meal that works for breakfast, lunch, or dinner. The combination of creamy egg, melted cheese, and savory meat is a classic, crowd-pleasing flavor profile.
⚠️ Watch-outs & how to enjoy it better
The high fat and sodium content from cheese and processed meats can be a concern for heart health or blood pressure management. To counteract this, use lean, unprocessed meats like turkey or chicken, opt for lower-sodium cheese, and balance the meal with a large side of fresh, non-starchy vegetables to add volume and fiber without excess calories.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides essential vitamins like B12, riboflavin, and choline from eggs and meat.
- Dark greens contribute iron, calcium, and vitamins A, C, and K.
- High in satiating fats, promoting fullness and stable energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'scrambled eggs' was used as a code phrase by Allied forces during World War II to indicate a pre-arranged attack time.
Full nutrition (USDA data · scales with serving)
| Water | 68.1 g |
| Energy | 199 kcal |
| Protein | 12.7 g |
| Total lipid (fat) | 15.8 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 0.58 g |
| Calcium, Ca | 136 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 214 mg |
| Potassium, K | 163 mg |
| Sodium, Na | 381 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 26.8 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.35 mg |
| Niacin | 0.52 mg |
| Vitamin B-6 | 0.12 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 | 0.79 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 191 ug |
| Retinol | 175 ug |
| Carotene, beta | 182 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 721 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 27.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.6 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.43 g |
| SFA 16:0 | 3.4 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 5.4 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.5 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 | 311 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 do I prevent the eggs from becoming rubbery?
Cook over medium-low heat, stirring gently and slowly. Remove the pan from the heat while the eggs are still slightly underdone, as residual heat will finish cooking them to a creamy texture.
Can I make this ahead of time?
Yes, it reheats well. Store in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet or microwave to avoid drying it out.
What are the best dark-green vegetables to use?
Spinach, kale, Swiss chard, and broccoli rabe are excellent choices. They wilt nicely, add a slight bitterness to cut the richness, and provide a nutrient boost.
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 1.99 kcal/g · 25% calories from protein · 0.1 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: 2.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.