Egg omelet or scrambled egg, with meat and tomatoes, NS as to fat
Common food
Photo: Wikipedia
A savory, protein-rich breakfast staple where fluffy scrambled eggs or a folded omelet are studded with diced tomatoes and savory meat (like ham or sausage). The texture is soft and yielding, with the meat adding a satisfying chew and the tomatoes providing a bright, acidic pop. Nutritionally, it's a high-protein, low-carb powerhouse, with the majority of its calories coming from healthy fats.
Calorie split: 26% protein · 3% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its comforting, savory flavor profile and its incredible versatility—it's a blank canvas for countless variations. It's a beloved, quick-cooking meal that feels substantial and satisfying, often tied to home cooking and breakfast traditions worldwide.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and saturated fat depending on the meat and cooking fat used, which may concern those monitoring heart health. To counteract this, opt for lean meats like turkey, use minimal cooking oil or non-stick spray, and pair the omelet with a large side of leafy greens or avocado to add fiber and balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Low in carbohydrates, making it suitable for low-carb or ketogenic diets.
- Provides essential vitamins like B12 and D from the eggs and meat.
- Tomatoes add a dose of lycopene, a powerful antioxidant.
- Quick and versatile to prepare for any meal of the day.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic American 'Western Omelet' or 'Denver Omelet' was popularized in the early 20th century, with its name reflecting the ingredients (ham, onions, and green peppers) that were associated with the American West.
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 high in cholesterol?
Yes, eggs are a significant source of dietary cholesterol. However, for most people, dietary cholesterol has a minimal impact on blood cholesterol levels. If you have specific concerns, consult a healthcare provider.
Can I make this dish dairy-free?
Absolutely. Simply omit any milk or cheese from the egg mixture. The core ingredients—eggs, meat, and tomatoes—are naturally dairy-free.
What's the best meat to use for a healthier version?
Lean options like turkey sausage, chicken breast, or lean ham are excellent choices. They provide protein with less saturated fat compared to traditional sausage or bacon.
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.