Egg omelet or scrambled egg, with meat, made with margarine
Common food
Photo: Wikipedia
This is a savory, protein-packed dish of beaten eggs cooked with diced or sliced meat in margarine, yielding a tender, slightly fluffy texture with a rich, savory flavor from the meat and fat. The margarine gives it a distinct, slightly creamy mouthfeel and a subtle, buttery aroma. Nutritionally, it's a high-protein, low-carb option, with the fat content coming primarily from the margarine and meat.
Calorie split: 28% protein · 2% carbs · 70% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, savory taste and the satisfying combination of fluffy egg and hearty meat. It's a beloved, quick-cooking staple that feels both nourishing and indulgent, often evoking memories of home cooking.
⚠️ Watch-outs & how to enjoy it better
The high fat content, especially from margarine (which may contain trans fats), can be a concern for heart health if consumed frequently. Those watching their saturated fat intake should be mindful. To counteract this, consider using a small amount of a healthier oil like olive oil, or using less margarine overall. Pairing it with a large side of vegetables adds fiber and balances the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Very low in carbohydrates and sugar, suitable for low-carb diets
- Provides essential vitamins like B12 and riboflavin from eggs
- Quick and versatile meal for any time of day
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'omelet' is believed to have originated from the French 'omelette,' but the first known recipe in English was published in 1723 and called it a 'nunnery omelet'—supposedly because it was light enough for a nun's diet.
Full nutrition (USDA data · scales with serving)
| Water | 70.7 g |
| Energy | 181 kcal |
| Protein | 12.7 g |
| Total lipid (fat) | 14.1 g |
| Carbohydrate, by difference | 1.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.27 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 181 mg |
| Potassium, K | 154 mg |
| Sodium, Na | 375 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 | 0.25 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 | 196 ug |
| Retinol | 192 ug |
| Carotene, beta | 35.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 411 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.4 ug |
| Vitamin K (phylloquinone) | 6.0 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 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 2.9 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 | 346 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 the same as a frittata?
No. A frittata is an Italian-style open-faced omelet, typically cooked slowly on the stovetop and finished in the oven, with ingredients mixed throughout. This description is for a more standard, folded or scrambled preparation.
Why use margarine instead of butter?
Margarine is often used for its lower cost, longer shelf life, and because it's dairy-free. However, its health profile depends on the type; some contain unhealthy trans fats. Butter or a heart-healthy oil are common alternatives.
Can I make this without meat?
Absolutely. The base is eggs cooked in fat. You can make a plain omelet or scramble, or add vegetables, cheese, or herbs instead for a different flavor profile.
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 1.81 kcal/g · 28% 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: 2.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.