Egg omelet or scrambled egg, with meat and vegetables other than dark-green and/or tomatoes, NS as to fat
Common food
Photo: Wikipedia
This is a hearty, savory dish of eggs scrambled or folded into an omelet with a mix of diced meats and non-dark-green vegetables like onions, bell peppers, or mushrooms. The texture is fluffy and tender, with the eggs providing a rich, creamy base that absorbs the flavors of the sautéed additions. Nutritionally, it's a protein-packed meal with a high fat content, making it very satiating.
Calorie split: 26% protein · 3% carbs · 70% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, customizable nature—it's a reliable way to turn simple leftovers into a flavorful, one-pan meal. The combination of fluffy eggs with savory meat and sweet vegetables is a classic, satisfying flavor profile.
⚠️ Watch-outs & how to enjoy it better
The high fat content, especially if cooked with added butter or oil, can be a concern for those monitoring calorie or saturated fat intake. To counteract this, use a non-stick pan with minimal cooking spray, and balance the meal by serving it with a side of fresh fruit or a light salad to add volume and fiber without excess fat.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Provides essential vitamins like B12 and choline from eggs
- Contains iron and zinc from the added meat
- Offers fiber and micronutrients from the mixed vegetables
- A versatile, quick-cooking meal for any time of day
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Denver Omelette' is an American diner staple that likely originated in the early 20th century, and its traditional filling of ham, onions, and green bell peppers is a specific combination that defines the dish.
Full nutrition (USDA data · scales with serving)
| Water | 72.3 g |
| Energy | 173 kcal |
| Protein | 11.3 g |
| Total lipid (fat) | 13.6 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 170 mg |
| Potassium, K | 176 mg |
| Sodium, Na | 285 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 28.1 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.37 mg |
| Niacin | 0.96 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 44.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 44.0 ug |
| Folate, DFE | 44.0 ug |
| Choline, total | 211 mg |
| Vitamin B-12 | 0.68 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 158 ug |
| Retinol | 156 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 382 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.0 ug |
| Vitamin K (phylloquinone) | 4.1 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 considered low-carb or keto-friendly?
Yes, it is very low in carbohydrates (only 1.51g per 100g), making it suitable for low-carb and ketogenic diets, provided the vegetables used are also low-carb (e.g., avoiding high-sugar options like corn).
Can I make this ahead of time?
While best served fresh, you can cook it ahead. Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or skillet to avoid overcooking the eggs, which can make them rubbery.
What's the best way to prevent the eggs from becoming watery?
Ensure your vegetables and meat are fully cooked and any excess moisture has evaporated before adding the beaten eggs. Also, avoid over-stirring once the eggs begin to set; let them cook in large, soft curds for a fluffier texture.
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 · 0.5 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: 1.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.