Egg omelet or scrambled egg, with meat and dark-green vegetables, fat added
Common food
Photo: Wikipedia
A hearty, savory scramble of eggs folded with tender meat and wilted dark greens, cooked in a bit of fat for richness. The texture is soft and custardy, with the meat providing a chewy contrast and the greens adding a slight earthy bite. It's a protein-packed, low-carb powerhouse, delivering over 11 grams of protein per 100 grams with minimal sugar.
Calorie split: 26% protein · 3% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and incredible versatility—it's a blank canvas for any leftover meat or greens. It's a staple of quick, satisfying home cooking across many cultures, often served for breakfast, lunch, or a light dinner.
⚠️ Watch-outs & how to enjoy it better
The high fat content from added cooking fat and egg yolks may be a concern for those monitoring saturated fat intake. Dark greens like spinach can contain oxalates, which may affect mineral absorption. To counteract, use a moderate amount of healthy fat (like olive oil), and pair with a source of calcium (like a glass of milk) if oxalates are a specific concern.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Rich in iron and B vitamins from the meat and egg yolks
- Provides fat-soluble vitamins (A, K) from dark-green vegetables
- Very low in carbohydrates, suitable for low-carb or ketogenic diets
- Contains choline from eggs, important for brain health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The technique of scrambling eggs with other ingredients is so ancient that a form of it was described in the 4th-century Roman cookbook *Apicius*.
Full nutrition (USDA data · scales with serving)
| Water | 72.4 g |
| Energy | 173 kcal |
| Protein | 11.3 g |
| Total lipid (fat) | 13.6 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.36 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 164 mg |
| Potassium, K | 179 mg |
| Sodium, Na | 295 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 25.8 ug |
| Vitamin C, total ascorbic acid | 4.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.34 mg |
| Niacin | 0.57 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 50.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 50.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 211 mg |
| Vitamin B-12 | 0.68 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 185 ug |
| Retinol | 156 ug |
| Carotene, beta | 337 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1097 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.0 ug |
| Vitamin K (phylloquinone) | 51.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 1.00 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 4.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.0 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.18 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 | 320 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 ahead and reheat it?
Yes, but the texture of the eggs will become slightly rubbery. Store in an airtight container in the fridge for up to 2 days. Reheat gently in a skillet over low heat or in the microwave at 50% power to minimize texture change.
What are the best dark-green vegetables to use?
Spinach, kale, Swiss chard, and arugula work well. Spinach and arugula wilt quickly, while kale and chard benefit from being chopped finely and sautéed for a minute before adding the eggs.
How do I prevent the eggs from becoming watery?
Ensure your vegetables are well-cooked and any excess moisture has evaporated before adding the beaten eggs. Also, avoid overcooking the eggs; remove the pan from heat while they are still slightly runny, as they will continue to set from residual heat.
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 1.73 kcal/g · 26% calories from protein · 0.2 g fiber · 0.4 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: 1.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.