Egg omelet or scrambled egg, with meat, no added fat
Common food
Photo: Wikipedia
A lean, protein-packed preparation of eggs scrambled or folded with diced meat, cooked without added fat. The texture is tender and fluffy, with the savory, juicy bites of meat providing a satisfying contrast to the soft egg. With over 13g of protein per 100g and minimal carbs, it's a powerhouse for muscle support and satiety.
Calorie split: 34% protein · 3% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and comforting, savory flavor that works for any meal of the day. It's a quick, customizable staple in home kitchens worldwide, easily adapted with whatever meat is on hand.
⚠️ Watch-outs & how to enjoy it better
As a meat-and-egg dish, it can be high in cholesterol and sodium, especially with processed meats like ham or sausage. To balance this, pair it with a large serving of fiber-rich vegetables like spinach or tomatoes, and choose lean, unprocessed meats like turkey or chicken breast.
Key benefits
- High-quality complete protein for muscle maintenance and repair.
- Very low carbohydrate content, making it suitable for low-carb diets.
- Rich in choline, essential for brain health and liver function.
- Provides key nutrients like selenium and vitamin B12 from both eggs and meat.
- Naturally gluten-free and contains no added sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest omelet, made with 145,000 eggs, was cooked in Portugal in 2012, weighing over 6.5 tons.
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 157 kcal |
| Protein | 13.5 g |
| Total lipid (fat) | 11.0 g |
| Carbohydrate, by difference | 1.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.29 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 191 mg |
| Potassium, K | 162 mg |
| Sodium, Na | 356 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 30.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.38 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 | 242 mg |
| Vitamin B-12 | 0.81 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 158 ug |
| Retinol | 157 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 436 ug |
| Vitamin E (alpha-tocopherol) | 0.98 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 | 4.1 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.03 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 | 367 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 suitable for a keto diet?
Yes, it's an excellent fit. The high protein and fat content from the eggs and meat, combined with virtually zero carbs, align perfectly with ketogenic macronutrient goals.
Can I make this without any meat for a vegetarian version?
Absolutely. Simply omit the meat. To maintain protein and flavor, consider adding vegetables like mushrooms, spinach, or bell peppers, and a sprinkle of cheese.
How do I prevent the eggs from becoming rubbery when scrambling?
Cook over medium-low heat and stir gently and slowly. Remove the pan from the heat while the eggs are still slightly underdone, as residual heat will finish cooking them to a soft, creamy 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 1.57 kcal/g · 34% 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.