Egg omelet or scrambled egg, with meat and vegetables other than dark-green and/or tomatoes, no added fat
Common food
Photo: Wikipedia
This is a hearty, protein-packed egg dish where fluffy scrambled eggs or a folded omelet are studded with savory bits of meat and colorful vegetable chunks. The texture is tender and custardy, with a satisfying bite from the additions, and the flavor is rich, savory, and deeply umami. It's a low-carb, high-protein meal that delivers substantial energy without a heavy calorie load.
Calorie split: 34% protein · 5% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its incredible versatility and comforting, familiar flavors. It's a blank canvas that can be tailored to any taste, from a spicy Mexican-style scramble to a classic American diner omelet.
⚠️ Watch-outs & how to enjoy it better
Those monitoring cholesterol or saturated fat intake should be mindful of portion size and the type of meat used. To counteract this, choose lean meats like turkey or chicken breast, load up on the non-starchy vegetables, and consider using one whole egg with egg whites to boost protein while moderating fat.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates and sugars
- Provides essential fats for satiety and nutrient absorption
- Rich in vitamins like B12 and choline from eggs
- Highly customizable for dietary preferences
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Western' or 'Denver' omelet, filled with ham, onions, and bell peppers, is believed to have been created in the American West to use up leftover ingredients from cowboy breakfasts.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 139 kcal |
| Protein | 11.9 g |
| Total lipid (fat) | 9.4 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.56 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 179 mg |
| Potassium, K | 185 mg |
| Sodium, Na | 284 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 29.7 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.39 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 47.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 47.0 ug |
| Folate, DFE | 47.0 ug |
| Choline, total | 222 mg |
| Vitamin B-12 | 0.72 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 145 ug |
| Retinol | 144 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 404 ug |
| Vitamin E (alpha-tocopherol) | 0.88 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.1 ug |
| Vitamin K (phylloquinone) | 0.30 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 | 2.2 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
How do I keep my scrambled eggs from getting watery when adding vegetables?
Sauté your vegetables first in a dry or lightly oiled pan to cook off their moisture. Let them cool slightly before folding into the eggs, or cook them separately and serve on top.
Can I make this ahead of time?
Yes, but the texture is best fresh. Store leftovers in an airtight container for up to 2 days. Reheat gently in a skillet over medium-low heat or in the microwave at 50% power to avoid making the eggs rubbery.
What's the best way to get a fluffy texture?
Whisk the eggs vigorously until they're uniform and slightly frothy before cooking. Use medium-low heat and stir slowly with a spatula, pushing the eggs from the edges to the center to form soft curds.
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 1.39 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: 1.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.