Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, NS as to fat
Common food
Photo: Wikipedia
A fluffy, savory scramble or folded omelet featuring juicy, bright tomatoes and tender dark greens like spinach or kale. The eggs provide a rich, creamy base, while the tomatoes add a sweet-tart pop and the greens contribute an earthy, slightly bitter note. It's a protein-packed, low-carb meal with a satisfying, hearty texture.
Calorie split: 25% protein · 3% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and the way the ingredients meld together—the sweet tomato juice mixing with the rich egg. It's a beloved, adaptable staple that feels both nourishing and indulgent.
⚠️ Watch-outs & how to enjoy it better
The high fat content from eggs may be a concern for some, and those with egg allergies must avoid it. To balance the fat, use a non-stick pan with minimal added oil or cooking spray. Pair with a side of whole-grain toast or a fresh salad to add fiber and balance the meal.
Key benefits
- High in complete protein from eggs for muscle maintenance.
- Rich in lycopene from cooked tomatoes, an antioxidant.
- Provides iron and vitamins A/K from dark-green vegetables.
- Low in carbohydrates, suitable for low-carb diets.
- Quick and versatile for any meal of the day.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cooking tomatoes in a fat like egg yolk significantly increases the bioavailability of lycopene, making it easier for your body to absorb this powerful antioxidant.
Full nutrition (USDA data · scales with serving)
| Water | 74.0 g |
| Energy | 165 kcal |
| Protein | 10.3 g |
| Total lipid (fat) | 13.1 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.47 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 155 mg |
| Potassium, K | 155 mg |
| Sodium, Na | 222 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 25.2 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.34 mg |
| Niacin | 0.08 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 49.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 49.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 220 mg |
| Vitamin B-12 | 0.66 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 187 ug |
| Retinol | 167 ug |
| Carotene, beta | 228 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 169 ug |
| Lutein + zeaxanthin | 827 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.1 ug |
| Vitamin K (phylloquinone) | 31.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 0.93 g |
| Fatty acids, total monounsaturated | 4.7 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 337 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 weight loss?
It can be part of a weight-loss plan due to its high protein and low carb content, which promotes satiety. However, portion control is key as eggs are calorie-dense. Use minimal added fat and pair with high-fiber vegetables.
Can I use different greens?
Absolutely! While spinach and kale are classic, you can use Swiss chard, arugula, or even broccoli florets. Adjust cooking time—hardier greens like kale may need a minute in the pan before adding eggs.
How do I prevent the eggs from becoming watery from the tomatoes?
Dice the tomatoes and briefly sauté them first to cook off some moisture. Alternatively, use firmer tomato varieties like Roma or plum tomatoes, and avoid adding the seeds and excess juice.
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 1.65 kcal/g · 25% 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: 1.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.