Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat added
Common food
Photo: Wikipedia
A hearty, savory breakfast staple, this dish is a fluffy, protein-packed scramble or folded omelet enriched with melted cheese, diced meat, and colorful vegetables like bell peppers or onions. Its texture is tender and slightly creamy from the cheese, with a satisfying bite from the meat and vegetables, making it a comforting and filling meal. With 12.7g of protein per 100g and minimal carbs, it's a low-carb, high-protein option that supports muscle maintenance and satiety.
Calorie split: 25% protein · 3% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its customizable nature—easy to tailor with favorite cheeses, meats, and veggies—and its comforting, savory flavor that feels indulgent yet wholesome. It's a cultural staple in many breakfast traditions, from American diners to European cafes, offering a warm, satisfying start to the day.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and saturated fat from cheese and processed meats, which may concern those monitoring heart health or blood pressure. To counteract, opt for low-sodium cheese and lean meats like turkey or chicken, and pair with a side of leafy greens or whole-grain toast to balance the meal. Also, be mindful of portion sizes to avoid excessive calorie intake.
Key benefits
- High in protein for muscle repair and satiety
- Low in carbohydrates, suitable for low-carb diets
- Rich in healthy fats from cheese and added cooking fat
- Provides essential vitamins and minerals from vegetables
- Quick and versatile to prepare for any meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'omelet' comes from the French 'omelette,' but the dish's origins trace back to ancient Persia, where eggs were cooked with herbs and spices.
Full nutrition (USDA data · scales with serving)
| Water | 68.1 g |
| Energy | 200 kcal |
| Protein | 12.7 g |
| Total lipid (fat) | 15.8 g |
| Carbohydrate, by difference | 1.7 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 0.67 g |
| Calcium, Ca | 133 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 161 mg |
| Sodium, Na | 376 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 27.9 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.37 mg |
| Niacin | 0.72 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 42.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 200 mg |
| Vitamin B-12 | 0.80 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 178 ug |
| Retinol | 175 ug |
| Carotene, beta | 18.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 362 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 | 5.6 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
How many calories are in a typical serving?
A 100g serving contains about 200 kcal, with a medium portion (118g) roughly 236 kcal.
Is this dish suitable for low-carb diets?
Yes, with only 1.67g of carbs per 100g, it's an excellent low-carb option, especially when paired with non-starchy vegetables.
Can I make this dish healthier?
Absolutely—use egg whites or a mix of whole eggs and whites, choose lean meats like turkey, and add more vegetables like spinach or mushrooms to boost fiber and nutrients.
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 2.00 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: 2.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.