Egg omelet or scrambled egg, with meat, made with cooking spray
Common food
Photo: Wikipedia
A savory, protein-packed breakfast staple where eggs are whisked with diced meat (like ham, bacon, or sausage) and cooked in a light coating of oil spray. The texture is tender and fluffy, with the meat adding a salty, savory contrast to the rich egg. Nutritionally, it's a high-protein, low-carb powerhouse, providing over 13g of protein per 100g with minimal carbohydrates.
Calorie split: 33% protein · 3% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, savory flavor and incredible versatility—it's a blank canvas for countless meat, cheese, and vegetable additions. It's a comforting, culturally ubiquitous dish found in breakfast routines worldwide, from American diners to French bistros.
⚠️ Watch-outs & how to enjoy it better
The high fat content, especially if made with fatty meats like sausage or bacon, can be a concern for those monitoring saturated fat intake. To counteract this, choose leaner meats like turkey bacon or diced chicken breast, and practice strict portion control. Additionally, be mindful of sodium from processed meats; opt for low-sodium varieties or season with herbs and spices instead.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Very low in carbohydrates, making it suitable for keto or low-carb diets.
- Quick and versatile, ready in minutes with minimal cleanup.
- Provides essential nutrients like choline, vitamin D, and B12 from eggs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Denver Omelette,' a classic American diner version filled with diced ham, onions, and green peppers, is largely unknown in Denver, Colorado, where it's often called a 'Western Omelette.'
Full nutrition (USDA data · scales with serving)
| Water | 72.4 g |
| Energy | 162 kcal |
| Protein | 13.3 g |
| Total lipid (fat) | 11.5 g |
| Carbohydrate, by difference | 1.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.29 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 161 mg |
| Sodium, Na | 353 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 30.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.37 mg |
| Niacin | 0.87 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 46.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 240 mg |
| Vitamin B-12 | 0.80 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 157 ug |
| Retinol | 156 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 433 ug |
| Vitamin E (alpha-tocopherol) | 0.97 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 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 | 3.5 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 | 0.06 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 0.94 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 4.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.09 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 | 363 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 prevent my omelet or scramble from becoming rubbery?
Cook over medium-low heat and remove from the pan while it's still slightly underdone, as residual heat will finish cooking it. Avoid over-stirring scrambled eggs constantly.
Can I make this ahead of time for meal prep?
Yes, scrambled eggs with meat reheat well in the microwave for 30-60 seconds. Store in an airtight container for up to 3-4 days in the refrigerator.
What's the best cooking spray to use for a lower-fat option?
Use a neutral-flavored oil spray like avocado, canola, or a light olive oil spray. Ensure the pan is properly preheated to prevent sticking.
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 1.62 kcal/g · 33% 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: 2.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.