Egg substitute, omelet, scrambled, or fried, with cheese and meat: Nutrition Facts
Generic food Cooked Dairy and Eggs
Egg substitute, omelet, scrambled, or fried, with cheese and meat contains 138 kcal per 100 g. A typical serving of 1 cup, cooked (135 g) provides about 186 kcal.
Roughly 60% of its calories come from fat, with 33% from protein and 6% 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 66% of the Daily Value for selenium, 26% of the Daily Value for Riboflavin (B2) and 18% of the Daily Value for Vitamin B12.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
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 | 138 kcal | |
| Total fat C | 9.2 g | 12% |
| Saturated fat C | 3.5 g | 18% |
| Cholesterol C | 20 mg | 7% |
| Sodium C | 452 mg | 20% |
| Total carbohydrates C | 2.2 g | 0.8% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 1.9 g | |
| Protein C | 11.5 g | 23% |
| Vitamin A C | 61 µg | 7% |
| Vitamin C C | 0.3 mg | 0.3% |
| Vitamin D C | 1.7 µg | 9% |
| Vitamin E C | 2 mg | 13% |
| Vitamin K C | 4.3 µg | 4% |
| Thiamin (B1) C | 0.1 mg | 8% |
| Riboflavin (B2) C | 0.34 mg | 26% |
| Niacin (B3) C | 0.62 mg | 4% |
| Vitamin B6 C | 0.16 mg | 9% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 C | 0.43 µg | 18% |
| Choline C | 9.9 mg | 2% |
| Calcium C | 159 mg | 12% |
| Iron C | 1.6 mg | 9% |
| Magnesium C | 16 mg | 4% |
| Phosphorus C | 139 mg | 11% |
| Potassium C | 207 mg | 4% |
| Zinc C | 1.3 mg | 12% |
| Copper C | 0.027 mg | 3% |
| Selenium C | 36.1 µg | 66% |
% 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 33%
- Carbohydrates 6%
- Fat 60%
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
- Protein11.5 gbelow the median for eggs and omelets (median 11.6 g)
- Sugars1.9 gin the top quarter of eggs and omelets (median 0.58 g)
- Fat9.2 gin the lowest quarter of eggs and omelets (median 13.2 g)
- Saturated fat3.5 gbelow the median for eggs and omelets (median 4 g)
- Sodium452 mgin the top quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal8.3 gprotein density, useful for comparing foods with different calorie levels
- Water75.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.9 g |
|---|---|
| Polyunsaturated fat C | 1.7 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.5 g |
| SFA 4:0 C | 0.1 g |
| SFA 6:0 C | 0.075 g |
| SFA 8:0 C | 0.047 g |
| SFA 10:0 C | 0.11 g |
| SFA 12:0 C | 0.13 g |
| SFA 14:0 C | 0.43 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 0.7 g |
| MUFA 18:1 C | 2.8 g |
| PUFA 18:3 C | 0.17 g |
| PUFA 20:4 C | 0.014 g |
| MUFA 16:1 C | 0.11 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.042 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
Carotenoids (6)
| Beta-carotene C | 120 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 2 µg |
| Retinol C | 51 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 75.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 11 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg substitute
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg substitute, powder Dried or dry | 444 | 55.5 g | 21.8 g | 13 g |
| Egg substitute, liquid or frozen, fat free Frozen | 48 | 10 g | 2 g | 0 g |
| Egg substitute, omelet, scrambled, or fried, fat added Cooked | 96 | 9.3 g | 1.9 g | 5.7 g |
| Egg substitute, omelet, scrambled, or fried, no added fat Cooked | 48 | 10 g | 2 g | 0 g |
| Egg substitute, omelet, scrambled, or fried, with cheese Cooked | 128 | 10.7 g | 2.3 g | 8.5 g |
| Egg substitute, omelet, scrambled, or fried, with meat Cooked | 115 | 10.8 g | 1.8 g | 7.2 g |
| Egg substitute, omelet, scrambled, or fried, with vegetables Cooked | 89 | 8.6 g | 2.2 g | 5.1 g |
| Egg substitute, omelet, scrambled, or fried, with cheese and vegetables Cooked | 118 | 9.9 g | 2.5 g | 7.6 g |
| Egg substitute, omelet, scrambled, or fried, with meat and vegetables Cooked | 101 | 9.5 g | 2.2 g | 6.1 g |
| Egg substitute, omelet, scrambled, or fried, with cheese, meat, and vegetables Cooked | 132 | 11 g | 2.4 g | 8.7 g |
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 and meat Cooked | 141 | 12 g | 2.5 g | 9.2 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 Cooked | 132 | 11.3 g | 2.6 g | 8.5 g |
| Egg omelet or scrambled egg, with meat and tomatoes, no added fat Cooked | 137 | 11.7 g | 1.6 g | 9.4 g |
| Egg omelet or scrambled egg, with meat and vegetables other than dark-green and/or tomatoes, no added fat Cooked | 139 | 12 g | 1.6 g | 9.4 g |
| Egg omelet or scrambled egg, with meat, tomatoes, and dark-green vegetables, no added fat Cooked | 141 | 12.1 g | 1.5 g | 9.7 g |
| Egg omelet or scrambled egg, with vegetables other than dark green and/or tomatoes, no added fat Cooked | 129 | 11.2 g | 1.6 g | 8.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked egg substitute?
100 g of cooked egg substitute has 138 kcal. 1 cup, cooked (135 g): about 186 kcal. 1/4 cup, raw, equivalent to 1 large egg yields (55 g): about 76 kcal.
Is cooked egg substitute high in protein?
Cooked egg substitute contains 11.5 g of protein per 100 g (23% of the 50 g Daily Value), or 15.5 g in 1 cup, cooked (135 g). About 33% of its calories come from protein. Compared with other eggs and omelets, that is below the median (median 11.6 g).
How many carbs are in cooked egg substitute?
Cooked egg substitute has 2.2 g of total carbohydrates per 100 g, including 0 g of fiber and 1.9 g of sugars.
How much fat is in cooked egg substitute?
Cooked egg substitute contains 9.2 g of fat per 100 g, of which 3.5 g is saturated (18% of the Daily Value).
What vitamins and minerals does cooked egg substitute contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (66% DV), Riboflavin (B2) (26% DV), Vitamin B12 (18% DV), Vitamin E (13% DV) and calcium (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked egg substitute?
100 g contains 452 mg of sodium, 20% of the 2,300 mg Daily Value.
Does egg substitute have the same nutrition cooked and dried or dry?
No. Per 100 g, egg substitute, omelet, scrambled, or fried, with cheese and meat has 138 kcal, while egg substitute, powder has 444 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707303. 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.