Egg omelet or scrambled egg, with meat, NS as to fat type
Common food
Photo: Wikipedia
A hearty, savory dish of eggs scrambled or folded into an omelet with added meat, offering a rich, satisfying texture and a protein-packed punch. The combination creates a fluffy yet substantial bite, with the meat adding a savory depth and chew. With over 15 grams of fat per 100g, it's a calorie-dense, energy-rich meal.
Calorie split: 26% protein · 2% carbs · 72% 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 add-ins and fits perfectly into breakfast, lunch, or a quick dinner. It's a universal comfort food that feels both simple and satisfying.
⚠️ Watch-outs & how to enjoy it better
The high fat content, especially if cooked with fatty meats or added oils, can be a concern for those monitoring calorie or saturated fat intake. To counteract this, use lean meats like turkey or chicken breast, and cook with minimal added fat using a non-stick pan. Pairing it with a large side of vegetables adds fiber and volume without excess calories.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides essential vitamins like B12 and riboflavin from eggs.
- Contains choline from eggs, important for brain health.
- The fat content promotes satiety and helps absorb fat-soluble vitamins.
- Quick and versatile meal for any time of day.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'omelet' gets its name from the French 'omelette,' but the first known recipe in English called it a 'nun's omelet'—though no one knows why!
Full nutrition (USDA data · scales with serving)
| Water | 69.5 g |
| Energy | 193 kcal |
| Protein | 12.7 g |
| Total lipid (fat) | 15.3 g |
| Carbohydrate, by difference | 0.99 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.28 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 | 353 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 | 0.13 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 | 171 ug |
| Retinol | 170 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) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.2 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 3.1 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 5.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.3 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.18 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 | 350 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 a low-carb food?
Yes, it is very low in carbohydrates (less than 1g per 100g), making it suitable for low-carb and ketogenic diets.
Can I make it healthier?
Absolutely. Use egg whites or a mix of whole eggs and whites, choose lean meats like diced turkey or chicken, and load it with vegetables like spinach, peppers, and onions to boost fiber and nutrients.
How do I prevent it from being rubbery?
Cook over medium-low heat, stirring gently for scrambled eggs or folding the omelet before the center is fully set. Remove it from the pan while it's still slightly moist, as residual heat will finish cooking it.
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 1.93 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: 2.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.