Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, no added fat
Common food
Photo: Wikipedia
A fluffy, savory fold of eggs, melted cheese, diced meat like ham or sausage, and colorful vegetable bits such as bell peppers or onions, cooked without added fat. The texture is tender and custardy, with the cheese creating a gooey, satisfying pull and the vegetables offering a slight crunch. It's a protein-packed powerhouse, delivering over 13 grams of protein per 100 grams with minimal carbohydrates.
Calorie split: 32% protein · 4% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People love its hearty, comforting flavor and the way it's a complete, customizable meal in one pan. It's a versatile staple for breakfast, brunch, or a quick dinner, deeply embedded in home cooking traditions worldwide.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high cholesterol and saturated fat content from eggs, cheese, and processed meats, which may be a consideration for those managing heart health. To counteract this, use lean meats like turkey, opt for lower-fat cheese, and ensure the vegetables make up a generous portion of the mix to add volume and nutrients without extra saturated fat.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and satiety.
- Very low in carbohydrates and sugar, making it suitable for low-carb diets.
- Provides essential vitamins like B12 and riboflavin from eggs and meat.
- Contains calcium from the cheese for bone health.
- Vegetable additions contribute fiber and micronutrients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'omelette' technique is so fundamental that it's one of the first dishes culinary students must master to prove their skill with heat control and timing.
Full nutrition (USDA data · scales with serving)
| Water | 71.1 g |
| Energy | 169 kcal |
| Protein | 13.3 g |
| Total lipid (fat) | 12.0 g |
| Carbohydrate, by difference | 1.8 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 0.70 g |
| Calcium, Ca | 139 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 169 mg |
| Sodium, Na | 381 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 29.4 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.39 mg |
| Niacin | 0.76 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 44.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 44.0 ug |
| Folate, DFE | 44.0 ug |
| Choline, total | 210 mg |
| Vitamin B-12 | 0.84 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 166 ug |
| Retinol | 165 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 381 ug |
| Vitamin E (alpha-tocopherol) | 0.91 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 | 4.7 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 | 0.34 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 3.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.03 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 | 324 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 my omelet or scramble from becoming rubbery?
Cook it over medium-low heat, stirring gently and continuously for scrambled eggs, or letting the bottom set before folding for an omelet. Remove it from the pan while it's still slightly underdone, as residual heat will finish cooking it to a tender, custardy texture.
Can I make this dish ahead of time?
Yes, both omelets and scrambles reheat well. Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat or in the microwave at 50% power to avoid overcooking and drying out the eggs.
What are the best vegetables to use besides dark greens and tomatoes?
Diced bell peppers (any color), onions, mushrooms, zucchini, and asparagus tips are excellent choices. Sauté them briefly first to remove excess moisture, which prevents a watery omelet.
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 1.69 kcal/g · 32% 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: 2.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.