Egg omelet or scrambled egg, with cheese, meat, and tomatoes, NS as to fat
Common food
Photo: Wikipedia
This is a hearty, savory skillet dish where fluffy scrambled eggs or a folded omelet are studded with melted cheese, savory meat (like ham or sausage), and juicy tomato chunks. The texture is a satisfying mix of soft, custardy egg, gooey cheese, and tender-crisp tomato, with a rich, umami-forward flavor profile. Nutritionally, it's a high-protein, low-carb powerhouse, with the majority of its calories coming from satisfying fats.
Calorie split: 25% protein · 3% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its incredible versatility and comforting, savory flavors—it's a classic for breakfast, brunch, or a quick dinner. The combination of rich egg, salty meat, and bright tomato feels both indulgent and wholesome, making it a customizable staple in many cultures.
⚠️ Watch-outs & how to enjoy it better
The high fat and cholesterol content from eggs, cheese, and meat may be a concern for some individuals monitoring heart health. Those with lactose intolerance or dairy allergies should avoid the cheese or use a substitute. To balance the meal, pair it with a large side of leafy greens or steamed vegetables to add fiber and volume without many extra calories.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates, suitable for low-carb diets
- Provides essential vitamins like B12 and riboflavin from eggs
- Cheese adds calcium and additional protein
- Tomatoes offer lycopene and vitamin C
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'scrambled eggs' dates back to the 16th century, but the modern fluffy style we know became popular with the invention of the wire whisk in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 68.2 g |
| Energy | 199 kcal |
| Protein | 12.6 g |
| Total lipid (fat) | 15.8 g |
| Carbohydrate, by difference | 1.7 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 0.71 g |
| Calcium, Ca | 133 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 213 mg |
| Potassium, K | 153 mg |
| Sodium, Na | 376 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 26.7 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.34 mg |
| Niacin | 0.53 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 41.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 41.0 ug |
| Folate, DFE | 41.0 ug |
| Choline, total | 199 mg |
| Vitamin B-12 | 0.79 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 180 ug |
| Retinol | 175 ug |
| Carotene, beta | 43.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 148 ug |
| Lutein + zeaxanthin | 369 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 4.6 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 | 0.17 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
Is this dish keto-friendly?
Yes, it's very keto-friendly. With only 1.66g of carbs per 100g, it fits well within a ketogenic diet, especially if you use low-carb meat like bacon or sausage and avoid adding high-carb fillers.
Can I make it without cheese?
Absolutely. Omitting the cheese will significantly reduce the fat and calorie content while keeping it a high-protein meal. You can boost flavor with herbs like chives or parsley, or a dash of hot sauce.
What's the best way to cook the tomatoes?
For the best texture, add diced tomatoes near the end of cooking so they just warm through and soften slightly, retaining some of their fresh, juicy bite. Overcooking can make them mushy and watery.
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 · 0.7 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: 2.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.