Egg omelet or scrambled egg, with cheese, no added fat
Common food
Photo: Wikipedia
This is a simple, protein-packed egg dish where beaten eggs are gently cooked with melted cheese, without any added butter or oil. The texture is soft and custardy, with a rich, savory flavor from the eggs and a gooey, salty pull from the cheese. It's a low-carb, high-protein option that provides a substantial amount of fat for satiety.
Calorie split: 31% protein · 3% carbs · 65% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and the satisfying contrast between the fluffy egg and melted cheese. It's a versatile staple that can be customized with different cheeses and herbs, and is a quick, reliable meal any time of day.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high cholesterol and saturated fat content, which may be a consideration for those managing heart health. To balance this, pair it with a large serving of non-starchy vegetables (like spinach or tomatoes) to add fiber and micronutrients without significant carbs. Also, be mindful of the sodium content from the cheese; choose lower-sodium varieties if needed.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates, suitable for low-carb diets
- Rich in fat-soluble vitamins A, D, E, and K from eggs
- Provides choline, important for brain health
- Quick and simple to prepare
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The proteins in eggs begin to set at just 62°C (144°F), which is why low and slow cooking is the secret to a tender, custardy texture rather than a rubbery one.
Full nutrition (USDA data · scales with serving)
| Water | 71.1 g |
| Energy | 171 kcal |
| Protein | 13.4 g |
| Total lipid (fat) | 12.3 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 159 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 235 mg |
| Potassium, K | 134 mg |
| Sodium, Na | 344 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 29.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.39 mg |
| Niacin | 0.01 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 48.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 48.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 235 mg |
| Vitamin B-12 | 0.90 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 191 ug |
| Retinol | 189 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 439 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.6 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 | 4.9 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.37 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 3.7 g |
| MUFA 20:1 | 0.01 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 | 368 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 is very keto-friendly. With only 1.49g of carbs per 100g and a high fat content from both eggs and cheese, it fits well within a ketogenic diet.
Why is there no added fat?
The recipe likely uses a non-stick pan or a technique like steaming in a covered pan, allowing the natural fats from the egg yolks and cheese to cook the dish without needing extra butter or oil.
Can I make this with egg whites only?
You can, but it will significantly change the nutrition. It would become a very lean, low-fat, high-protein dish, losing the rich flavor and fat-soluble vitamins provided by the yolks.
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 1.71 kcal/g · 31% 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: 2.57 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.