Egg omelet or scrambled egg, with meat and tomatoes, fat added
Common food
Photo: Wikipedia
This is a hearty, savory dish where fluffy scrambled eggs or a folded omelet are studded with juicy, cooked tomato chunks and tender bits of meat, all enriched with a touch of cooking fat. The texture is a satisfying contrast between the soft, custardy egg and the meaty, slightly acidic tomato. It's a protein-packed, low-carb meal that delivers substantial energy with minimal sugars.
Calorie split: 26% protein · 3% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its comforting, homestyle flavor and incredible versatility—it can be a quick breakfast, a simple lunch, or a light dinner. It's a universal comfort food that feels both nourishing and indulgent.
⚠️ Watch-outs & how to enjoy it better
The added fat increases the calorie density, which may be a concern for strict calorie-controlled diets. Those monitoring cholesterol or saturated fat intake should be mindful of the portion size and type of fat used. To counteract, use a non-stick pan with minimal olive oil or cooking spray, and load up on the tomatoes for volume and nutrients.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates and sugars, suitable for low-carb diets.
- Provides healthy fats for satiety and nutrient absorption.
- Tomatoes add lycopene, an antioxidant linked to heart health.
- Quick and versatile meal for any time of day.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cooking tomatoes in fat, as done in this dish, significantly increases the bioavailability of the antioxidant lycopene, making it easier for your body to absorb compared to eating raw tomatoes.
Full nutrition (USDA data · scales with serving)
| Water | 72.6 g |
| Energy | 172 kcal |
| Protein | 11.1 g |
| Total lipid (fat) | 13.5 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.62 g |
| Calcium, Ca | 40.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 161 mg |
| Potassium, K | 160 mg |
| Sodium, Na | 285 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 25.8 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.32 mg |
| Niacin | 0.58 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 | 210 mg |
| Vitamin B-12 | 0.68 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 163 ug |
| Retinol | 156 ug |
| Carotene, beta | 62.0 ug |
| Carotene, alpha | 12.0 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 294 ug |
| Lutein + zeaxanthin | 396 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.0 ug |
| Vitamin K (phylloquinone) | 5.1 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 | 0.17 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 | 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
Is this dish keto-friendly?
Yes, it is very keto-friendly due to its high protein and fat content with minimal carbs (1.48g per 100g). Just be mindful of the cooking fat used.
Can I make it without adding extra fat?
You can reduce added fat by using a good non-stick pan and cooking spray. However, a small amount of fat helps with cooking the tomatoes and absorbing fat-soluble vitamins.
What's the best meat to use?
Lean ground beef, diced ham, or turkey are popular choices. For a richer flavor, use sausage. The key is to cook the meat before adding the eggs.
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 1.72 kcal/g · 26% calories from protein · 0.2 g fiber · 0.6 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: 1.78 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.