Egg omelet or scrambled egg, with cheese, tomatoes, and dark-green vegetables, no added fat
Common food
Photo: Wikipedia
A fluffy, protein-packed scramble of eggs folded with melted cheese, juicy tomatoes, and earthy dark greens like spinach or kale. Cooked without added fat, it delivers a rich, savory flavor with a tender, slightly moist texture. This low-carb, high-protein dish is a nutritional powerhouse, offering substantial satiety with minimal calories.
Calorie split: 31% protein · 5% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People adore it for its satisfying, savory taste and the comforting, hearty texture of a well-cooked omelet. It's a versatile, quick-to-prepare meal that can be customized with any greens or cheese on hand, making it a staple in breakfast cultures worldwide.
⚠️ Watch-outs & how to enjoy it better
Those with egg or dairy allergies must avoid it entirely. The natural sugars in tomatoes are minimal, but the dish can be high in cholesterol for some individuals, and the sodium content from cheese may be a concern. To counteract, use low-sodium cheese, pair with a fiber-rich side like whole-grain toast, and practice portion control if watching cholesterol intake.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in choline from eggs, supporting brain health.
- Provides vitamins A, C, and K from tomatoes and dark greens.
- Low in carbohydrates and sugar, suitable for low-carb diets.
- Naturally gluten-free and grain-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The technique of scrambling eggs without added fat is a traditional method in some cuisines to highlight the natural richness of the yolk, often using a non-stick pan or a well-seasoned cast-iron skillet to prevent sticking.
Full nutrition (USDA data · scales with serving)
| Water | 73.6 g |
| Energy | 153 kcal |
| Protein | 12.0 g |
| Total lipid (fat) | 10.9 g |
| Carbohydrate, by difference | 1.9 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.75 g |
| Calcium, Ca | 144 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 162 mg |
| Sodium, Na | 308 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 26.3 ug |
| Vitamin C, total ascorbic acid | 3.3 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.36 mg |
| Niacin | 0.08 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 48.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 48.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 208 mg |
| Vitamin B-12 | 0.79 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 185 ug |
| Retinol | 166 ug |
| Carotene, beta | 214 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 158 ug |
| Lutein + zeaxanthin | 779 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 26.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.3 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 | 0.33 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 0.94 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 323 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
Can I make this without cheese?
Yes, you can omit the cheese and still have a flavorful, low-fat dish. The eggs and vegetables provide enough taste and texture.
Is this suitable for a keto diet?
Yes, it's very keto-friendly due to its high protein, low carb, and moderate fat content from eggs and cheese.
What dark greens work best?
Spinach, kale, Swiss chard, or arugula are excellent choices. They wilt nicely and add a nutrient boost without overpowering the eggs.
How do I prevent the eggs from becoming rubbery?
Cook over medium-low heat, stirring gently, and remove from heat while still slightly moist. The residual heat will finish cooking them.
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 1.53 kcal/g · 31% calories from protein · 0.2 g fiber · 0.8 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: 1.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.