Egg omelet or scrambled egg, with vegetables other than dark green and/or tomatoes, fat added
Common food
Photo: Wikipedia
This is a hearty, savory dish where eggs are scrambled or folded into an omelet with a colorful medley of non-dark-green vegetables like bell peppers, onions, or mushrooms. The texture is tender and fluffy, with a rich, satisfying mouthfeel from the added fat, while the vegetables provide a slight, pleasant bite. Nutritionally, it's a protein-packed powerhouse with a notable fat content, making it a filling and energy-dense meal.
Calorie split: 25% protein · 4% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its incredible versatility and comforting, savory flavor that can be customized with any vegetable on hand. It's a global staple, from the classic American diner scramble to the French omelette, making it a universally beloved and quick meal.
⚠️ Watch-outs & how to enjoy it better
The added fat can increase calorie density, which may be a concern for those managing weight or heart health. To mitigate this, use a non-stick pan with minimal oil or butter, and pair the dish with a side of fresh fruit or a leafy green salad to balance the meal.
Key benefits
- High-quality complete protein for muscle maintenance and satiety.
- Provides essential vitamins like B12 and riboflavin from eggs.
- Offers dietary fiber and micronutrients from the added vegetables.
- Quick and versatile meal option for breakfast, lunch, or dinner.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest omelet, made with 160,000 eggs, was cooked in Portugal in 2012, filling a pan over 10 meters in diameter.
Full nutrition (USDA data · scales with serving)
| Water | 73.6 g |
| Energy | 167 kcal |
| Protein | 10.6 g |
| Total lipid (fat) | 13.2 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.51 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 164 mg |
| Potassium, K | 160 mg |
| Sodium, Na | 218 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 27.9 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.38 mg |
| Niacin | 0.49 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 48.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 48.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 222 mg |
| Vitamin B-12 | 0.67 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 170 ug |
| Retinol | 168 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 413 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.1 ug |
| Vitamin K (phylloquinone) | 4.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 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 | 4.5 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
Can I make this dish without adding extra fat?
Yes, you can use a non-stick pan and a small amount of water or broth to cook the eggs and vegetables, or use a cooking spray. However, a small amount of healthy fat like olive oil can enhance flavor and help absorb fat-soluble vitamins from the vegetables.
What vegetables work best in this dish?
Common choices include bell peppers, onions, mushrooms, zucchini, and tomatoes. Avoid dark leafy greens like spinach if you're strictly following the description, but they can be added for extra nutrition.
Is this dish suitable for a low-carb diet?
Yes, with only 1.5g of carbs per 100g, it's an excellent low-carb option. Be mindful of any added ingredients like potatoes or high-carb vegetables.
How can I reduce the fat content?
Use egg whites or a mix of whole eggs and whites, cook with a non-stick pan and minimal oil, and avoid adding cheese or high-fat toppings.
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 1.67 kcal/g · 25% calories from protein · 0.3 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: 1.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.