Egg omelet or scrambled egg, with meat and tomatoes, no added fat
Common food
Photo: Wikipedia
A savory, protein-packed dish of eggs scrambled or folded into an omelet with diced meat and tomatoes, cooked without added fat. The texture is tender and slightly fluffy, with a rich, savory flavor from the meat balanced by the subtle acidity of tomatoes. With 11.69g of protein and only 1.55g of carbs per 100g, it's a lean, high-protein option ideal for a low-carb diet.
Calorie split: 34% protein · 5% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its satisfying, savory flavor and the comforting, familiar texture of eggs combined with meat and tomatoes. It's incredibly versatile, easily adapted with different meats (like ham, sausage, or chicken) and spices, making it a staple in breakfasts and quick meals across many cultures.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in cholesterol and sodium, especially if using processed meats like bacon or sausage, which may concern those with heart health issues. To counteract, opt for lean meats like turkey or chicken breast, and balance the meal with fiber-rich vegetables or whole grains on the side to slow digestion and improve nutrient absorption.
Key benefits
- High in protein for muscle maintenance and satiety
- Low in carbohydrates, suitable for keto or low-carb diets
- Contains lycopene from tomatoes, an antioxidant linked to heart health
- Provides essential vitamins like B12 and D from eggs
- No added fat reduces overall calorie density
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of eggs, meat, and tomatoes in a single dish dates back to ancient Roman times, where a similar preparation called 'ova et caro' was a common breakfast for soldiers.
Full nutrition (USDA data · scales with serving)
| Water | 76.1 g |
| Energy | 137 kcal |
| Protein | 11.7 g |
| Total lipid (fat) | 9.4 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.64 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 170 mg |
| Potassium, K | 168 mg |
| Sodium, Na | 284 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 27.3 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.34 mg |
| Niacin | 0.61 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 | 221 mg |
| Vitamin B-12 | 0.71 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 150 ug |
| Retinol | 144 ug |
| Carotene, beta | 56.0 ug |
| Carotene, alpha | 12.0 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 311 ug |
| Lutein + zeaxanthin | 418 ug |
| Vitamin E (alpha-tocopherol) | 0.95 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.1 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.79 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 3.2 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 | 0.02 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 | 334 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 suitable for a low-carb diet?
Yes, with only 1.55g of carbs per 100g, it's an excellent choice for low-carb or keto diets, especially when paired with non-starchy vegetables.
Can I make this dish without meat?
Absolutely. You can substitute meat with tofu, mushrooms, or additional vegetables like spinach or bell peppers for a vegetarian version.
How can I reduce the sodium content?
Use fresh, unprocessed meats, avoid adding extra salt, and flavor with herbs like parsley or chives instead. Rinsing canned tomatoes can also help lower sodium.
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 1.37 kcal/g · 34% 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: 1.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.