Egg omelet or scrambled egg, with dark-green vegetables, no added fat: Nutrition Facts
Generic food Cooked Dairy and Eggs
Egg omelet or scrambled egg, with dark-green vegetables, no added fat contains 129 kcal per 100 g. A typical serving of 1 egg (70 g) provides about 90 kcal.
Roughly 61% of its calories come from fat, with 35% from protein and 4% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in eggs and omelets on FoodFactly, where the median is 172 kcal per 100 g across 147 foods.
100 g provides 49% of the Daily Value for selenium, 45% of the Daily Value for Vitamin K and 43% of the Daily Value for choline.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 129 kcal | |
| Total fat C | 8.7 g | 11% |
| Saturated fat C | 2.8 g | 14% |
| Cholesterol C | 356 mg | 119% |
| Sodium C | 225 mg | 10% |
| Total carbohydrates C | 1.4 g | 0.5% |
| Dietary fiber C | 0.3 g | 1% |
| Total sugars C | 0.33 g | |
| Protein C | 11.1 g | 22% |
| Vitamin A C | 188 µg | 21% |
| Vitamin C C | 4.5 mg | 5% |
| Vitamin D C | 2.2 µg | 11% |
| Vitamin E C | 1.1 mg | 8% |
| Vitamin K C | 54.1 µg | 45% |
| Thiamin (B1) C | 0.063 mg | 5% |
| Riboflavin (B2) C | 0.37 mg | 28% |
| Niacin (B3) C | 0.07 mg | 0.4% |
| Vitamin B6 C | 0.08 mg | 5% |
| Folate (B9) C | 57 µg | 14% |
| Vitamin B12 C | 0.71 µg | 30% |
| Choline C | 235 mg | 43% |
| Calcium C | 50 mg | 4% |
| Iron C | 1.6 mg | 9% |
| Magnesium C | 20 mg | 5% |
| Phosphorus C | 166 mg | 13% |
| Potassium C | 173 mg | 4% |
| Zinc C | 1.1 mg | 10% |
| Copper C | 0.011 mg | 1% |
| Selenium C | 27 µg | 49% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 35%
- Carbohydrates 4%
- Fat 61%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.1 gbelow the median for eggs and omelets (median 11.6 g)
- Fiber0.3 gin the top quarter of eggs and omelets (median 0 g)
- Sugars0.33 gin the lowest quarter of eggs and omelets (median 0.58 g)
- Fat8.7 gin the lowest quarter of eggs and omelets (median 13.2 g)
- Saturated fat2.8 gin the lowest quarter of eggs and omelets (median 4 g)
- Sodium225 mgin the lowest quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal8.6 gprotein density, useful for comparing foods with different calorie levels
- Water77.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.2 g |
|---|---|
| Polyunsaturated fat C | 1.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.029 g |
| SFA 16:0 C | 2 g |
| SFA 18:0 C | 0.71 g |
| MUFA 18:1 C | 2.9 g |
| PUFA 18:3 C | 0.025 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.21 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 377 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,260 µg |
| Retinol C | 155 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 12 µg |
Other components (8)
| Water C | 77.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 57 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg omelet or scrambled egg
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg, whole, hard-boiled Cooked | 155 | 12.6 g | 1.1 g | 10.6 g |
| Egg white, omelet, scrambled, or fried, with cheese Cooked | 132 | 11.3 g | 2.6 g | 8.5 g |
| Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables Cooked | 135 | 11.5 g | 2.6 g | 8.7 g |
| Egg white, omelet, scrambled, or fried, with cheese and meat Cooked | 141 | 12 g | 2.5 g | 9.2 g |
| Egg white, omelet, scrambled, or fried, with cheese and vegetables Cooked | 121 | 10.4 g | 2.8 g | 7.6 g |
| Egg substitute, omelet, scrambled, or fried, with cheese, meat, and vegetables Cooked | 132 | 11 g | 2.4 g | 8.7 g |
| Egg white, omelet, scrambled, or fried, with meat Cooked | 119 | 11.3 g | 2.1 g | 7.2 g |
| Egg substitute, omelet, scrambled, or fried, with cheese Cooked | 128 | 10.7 g | 2.3 g | 8.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707233. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.