Egg omelet or scrambled egg, with meat, made with butter
Common food
Photo: Wikipedia
A golden, fluffy omelet or soft-scrambled egg folded with savory bits of meat, all cooked in rich butter for a luxurious, savory bite. The texture is tender and custard-like, with the butter adding a silky mouthfeel and the meat providing a satisfying, salty chew. With nearly 15g of fat and almost no carbs, it's a high-energy, low-carb staple.
Calorie split: 27% protein · 2% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love it for its profound comfort-food appeal and incredible versatility—it can be a quick weekday breakfast or a fancy brunch centerpiece. The combination of buttery, savory eggs with meat is a universally satisfying flavor profile across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content from butter and meat may be a concern for those monitoring heart health or cholesterol. To mitigate this, use a moderate amount of butter, choose leaner meats like turkey or chicken, and balance the meal with a large side of vegetables or a fresh salad for fiber.
Key benefits
- Excellent source of complete, high-quality protein
- Rich in choline, essential for brain health
- Provides fat-soluble vitamins A, D, E, and K
- Zero carbohydrates, making it ideal for low-carb diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'omelet' first appeared in English in the mid-16th century, but the dish itself is believed to have originated in ancient Persia, where eggs were often cooked with herbs and meat.
Full nutrition (USDA data · scales with serving)
| Water | 69.8 g |
| Energy | 190 kcal |
| Protein | 12.7 g |
| Total lipid (fat) | 15.0 g |
| Carbohydrate, by difference | 0.99 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.31 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 154 mg |
| Sodium, Na | 366 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 29.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.35 mg |
| Niacin | 0.82 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 | 229 mg |
| Vitamin B-12 | 0.76 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 192 ug |
| Retinol | 191 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 411 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.2 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.9 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.46 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 16:1 | 0.30 g |
| MUFA 18:1 | 4.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 359 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
What's the best way to cook it so the eggs stay tender?
Use medium-low heat and cook slowly, stirring or folding gently. Remove from the pan while the eggs still look slightly underdone, as residual heat will finish cooking them to a perfect, custard-like texture.
Can I make this ahead of time?
While best served immediately, you can refrigerate leftovers for up to 2 days. Reheat gently in a non-stick pan over low heat or in the microwave at 50% power to avoid making the eggs rubbery.
What kind of meat works best?
Diced ham, crumbled bacon, sausage, or thin strips of steak are classic choices. Pre-cook raw meats like sausage or steak before adding them to 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 1.90 kcal/g · 27% calories from protein · 0.0 g fiber · 0.3 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: 2.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.