Egg omelet or scrambled egg, with meat, tomatoes, and dark-green vegetables, fat added
Common food
Photo: Wikipedia
This is a savory, protein-packed skillet dish where eggs are scrambled or folded into an omelet with diced meat, juicy tomatoes, and wilted dark greens. The texture is a satisfying mix of soft, fluffy egg, tender meat, and slightly crisp vegetables, all bound by a rich, savory flavor from the added fat. It's a nutritionally dense meal, offering a substantial 11.47g of protein per 100g with minimal carbs.
Calorie split: 26% protein · 3% carbs · 70% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its incredible versatility—it's a canvas for endless variations based on whatever ingredients are on hand, making it a beloved staple for quick breakfasts, lunches, or dinners. Its comforting, savory flavor profile and the satisfying combination of textures make it a universal comfort food across many cultures.
⚠️ Watch-outs & how to enjoy it better
The added fat (like butter or oil) increases calorie density, which may be a concern for those monitoring fat intake. Some individuals may need to watch the sodium content if using processed meats like bacon or sausage. To counteract, use a non-stick pan to reduce the amount of fat needed, opt for lean, unprocessed meats, and season with herbs, spices, or a pinch of salt instead of relying on salty ingredients.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and satiety.
- Rich in essential vitamins like Vitamin A, K, and B-complex from eggs and greens.
- Provides healthy fats for nutrient absorption and sustained energy.
- Low in carbohydrates, making it suitable for low-carb dietary patterns.
- Contains lycopene from cooked tomatoes, an antioxidant linked to heart health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'omelette' is believed to have been popularized in English after a French chef served the dish to Napoleon Bonaparte, who was so impressed he named it.
Full nutrition (USDA data · scales with serving)
| Water | 72.1 g |
| Energy | 174 kcal |
| Protein | 11.5 g |
| Total lipid (fat) | 13.6 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.52 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 165 mg |
| Potassium, K | 178 mg |
| Sodium, Na | 318 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 25.8 ug |
| Vitamin C, total ascorbic acid | 3.1 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.33 mg |
| Niacin | 0.80 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 | 204 mg |
| Vitamin B-12 | 0.68 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 168 ug |
| Retinol | 150 ug |
| Carotene, beta | 203 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 150 ug |
| Lutein + zeaxanthin | 738 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.9 ug |
| Vitamin K (phylloquinone) | 28.4 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 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 4.7 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.0 g |
| PUFA 18:2 | 2.5 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 | 309 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
Can I make this ahead of time?
Yes, it reheats well in a microwave or skillet on low heat. To prevent the eggs from becoming rubbery, reheat gently until just warmed through.
What's the best way to cook the vegetables?
Sauté the tomatoes and meat first to develop flavor and evaporate excess moisture. Add the dark greens (like spinach or kale) last, as they wilt very quickly.
Is this suitable for a low-carb diet?
Absolutely. With only 1.46g of carbohydrates per 100g, it's an excellent low-carb, high-protein meal option.
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 1.74 kcal/g · 26% calories from protein · 0.2 g fiber · 0.5 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: 1.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.