Egg omelet or scrambled egg, with tomatoes, NS as to fat
Common food
Photo: Wikipedia
A classic comfort food of fluffy, tender eggs scrambled or folded into a soft omelet, studded with juicy, bright-red tomato chunks that add a sweet, acidic pop. The dish is rich and savory, with a soft, custard-like texture from the eggs and a slight burst of freshness from the tomatoes. Nutritionally, it's a protein-packed, low-carb meal that delivers healthy fats and minimal sugar.
Calorie split: 25% protein · 4% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
It's a beloved staple for its simple, savory harmony—the rich, creamy egg perfectly balances the bright, juicy tomato. It's incredibly versatile, ready in minutes for any meal, and evokes a sense of home cooking across countless cultures.
⚠️ Watch-outs & how to enjoy it better
The high fat content from cooking oil or butter can be a concern for calorie control, and eggs are a common allergen. To mitigate, use a non-stick pan with minimal olive oil or cooking spray, and pair with fiber-rich vegetables or whole-grain toast to balance the meal.
Key benefits
- High-quality complete protein for muscle maintenance
- Rich in choline for brain health
- Good source of selenium and vitamin D
- Low in carbohydrates and sugar
- Contains lycopene from cooked tomatoes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cooking tomatoes in fat, like the oil used for scrambling eggs, significantly increases the bioavailability of the antioxidant lycopene, making it easier for your body to absorb.
Full nutrition (USDA data · scales with serving)
| Water | 74.0 g |
| Energy | 165 kcal |
| Protein | 10.3 g |
| Total lipid (fat) | 13.2 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.59 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 155 mg |
| Potassium, K | 143 mg |
| Sodium, Na | 218 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 25.4 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.33 mg |
| Niacin | 0.08 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 45.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 45.0 ug |
| Folate, DFE | 45.0 ug |
| Choline, total | 221 mg |
| Vitamin B-12 | 0.67 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 175 ug |
| Retinol | 168 ug |
| Carotene, beta | 67.0 ug |
| Carotene, alpha | 13.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 319 ug |
| Lutein + zeaxanthin | 429 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.1 ug |
| Vitamin K (phylloquinone) | 5.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 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 | 4.8 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 4.5 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 | 340 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 low-carb or keto-friendly?
Yes, it's naturally very low in carbohydrates (under 2g net carbs per 100g), making it an excellent choice for low-carb and ketogenic diets.
How do I prevent the eggs from becoming watery from the tomatoes?
Dice the tomatoes and briefly sauté them first to cook off some excess moisture before adding the beaten eggs to the pan.
Can I make this with egg whites only?
Absolutely. Using only egg whites will reduce the fat and calorie content significantly while maintaining a high protein profile, though the texture will be less rich.
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 · 0.6 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: 1.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.