Egg omelet or scrambled egg, with tomatoes, no added fat
Common food
Photo: Wikipedia
A fluffy, protein-packed breakfast staple where eggs are gently cooked with diced tomatoes, relying solely on the natural moisture of the ingredients for a tender, moist texture. The savory, slightly sweet notes of the tomatoes perfectly balance the rich, mild flavor of the eggs, creating a satisfying, low-carb meal. With over 10g of protein and minimal carbohydrates per 100g, it is a nutrient-dense, satiating option that supports muscle maintenance without heavy fats.
Calorie split: 34% protein · 5% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its comforting, homestyle simplicity and the way the juicy tomatoes cut through the richness of the eggs. It is incredibly versatile, easily customized with herbs or spices, and serves as a quick, nutritious meal any time of day.
⚠️ Watch-outs & how to enjoy it better
While generally healthy, those with egg allergies must avoid it, and the high cholesterol content may concern some individuals. To mitigate potential issues, pair it with fiber-rich vegetables or whole grains to balance the meal, and ensure proper cooking to avoid any digestive discomfort.
Key benefits
- High in complete protein for muscle repair and satiety
- Naturally low in carbohydrates and sugars, ideal for low-carb diets
- Rich in essential vitamins like B12, D, and choline from eggs
- Provides lycopene and vitamin C from the tomatoes
- Quick to prepare with minimal ingredients and no added fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cooking tomatoes with eggs actually increases the bioavailability of lycopene, an antioxidant, because the heat breaks down the tomato's cell walls and the fat in the egg helps absorb it.
Full nutrition (USDA data · scales with serving)
| Water | 77.8 g |
| Energy | 127 kcal |
| Protein | 10.9 g |
| Total lipid (fat) | 8.7 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.62 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 163 mg |
| Potassium, K | 151 mg |
| Sodium, Na | 213 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 27.0 ug |
| Vitamin C, total ascorbic acid | 2.5 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.35 mg |
| Niacin | 0.08 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 48.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 48.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 233 mg |
| Vitamin B-12 | 0.71 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 162 ug |
| Retinol | 155 ug |
| Carotene, beta | 60.0 ug |
| Carotene, alpha | 13.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 338 ug |
| Lutein + zeaxanthin | 455 ug |
| Vitamin E (alpha-tocopherol) | 0.99 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.2 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.8 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 | 0.03 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.71 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.01 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 | 356 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 dish without any added oil or butter?
Yes, you can use a non-stick pan and the natural moisture from the tomatoes to prevent sticking, or simply cook on low heat with a splash of water.
Is this dish suitable for a low-carb or keto diet?
Absolutely, with only 1.55g of carbs per 100g, it fits well into low-carb and keto meal plans.
How can I reduce the cholesterol impact of this dish?
You can use egg whites or a mix of whole eggs and egg whites to lower cholesterol while retaining protein.
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 1.27 kcal/g · 34% calories from protein · 0.2 g fiber · 0.6 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: 1.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.