Egg omelet or scrambled egg, with meat, made with oil
Common food
Photo: Wikipedia
A savory, protein-packed dish of eggs scrambled or folded into an omelet with meat, cooked in oil until just set. The texture is tender and fluffy, with a rich, satisfying mouthfeel from the fats and a savory depth from the meat. With over 12g of protein per 100g and virtually no carbs, it's a powerhouse for muscle maintenance and satiety.
Calorie split: 25% protein · 2% carbs · 73% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and incredible versatility—it's a blank canvas for countless herbs, cheeses, and vegetable additions. It's a global breakfast staple, from a simple American diner scramble to a refined French omelet, symbolizing a quick, hearty, and customizable meal.
⚠️ Watch-outs & how to enjoy it better
The high fat content, especially if cooked with generous oil or fatty meats, makes it calorie-dense. Those monitoring cholesterol or saturated fat intake should be mindful of portion size and meat choice. To counteract, use lean meats like turkey or chicken breast, opt for a non-stick pan to reduce oil, and pair with a large side of fibrous vegetables like spinach or broccoli to add volume and balance the meal.
Key benefits
- Excellent source of complete, high-quality protein.
- Very low in carbohydrates, suitable for low-carb diets.
- Rich in essential nutrients like choline, vitamin D, and B12.
- Provides healthy fats for hormone production and nutrient absorption.
- Highly satiating, helping with appetite control.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The protein in eggs is considered the 'gold standard' for bioavailability, meaning your body can absorb and use it more efficiently than protein from almost any other food source.
Full nutrition (USDA data · scales with serving)
| Water | 68.9 g |
| Energy | 199 kcal |
| Protein | 12.7 g |
| Total lipid (fat) | 16.1 g |
| Carbohydrate, by difference | 0.98 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.27 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 181 mg |
| Potassium, K | 153 mg |
| Sodium, Na | 336 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 | 228 mg |
| Vitamin B-12 | 0.76 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 149 ug |
| Retinol | 148 ug |
| Carotene, beta | 0.00 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) | 2.2 ug |
| Vitamin K (phylloquinone) | 6.1 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 | 0.00 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 | 2.9 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 6.3 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 6.0 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.1 g |
| PUFA 18:2 | 3.5 g |
| PUFA 18:3 | 0.27 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 dish good for a low-carb or keto diet?
Yes, it's an excellent choice. With less than 1g of carbs per 100g and high fat and protein, it aligns perfectly with the macronutrient goals of ketogenic and low-carb diets.
How can I make it healthier?
Use a minimal amount of heart-healthy oil like olive or avocado oil in a non-stick pan. Choose lean meats like turkey, chicken, or lean beef, and bulk up the volume with vegetables like spinach, mushrooms, or bell peppers.
What's the difference between scrambled eggs and an omelet?
The main difference is technique. Scrambled eggs are continuously stirred while cooking for a uniform, curdy texture. An omelet is cooked undisturbed until set on the bottom, then often folded over fillings, resulting in a more cohesive, layered 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 1.99 kcal/g · 26% 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: 2.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.