Egg omelet or scrambled egg, with cheese, meat, and dark-green vegetables, no added fat: Nutrition Facts
Generic food Cooked Dairy and Eggs
Egg omelet or scrambled egg, with cheese, meat, and dark-green vegetables, no added fat contains 169 kcal per 100 g. A typical serving of 1 egg (100 g) provides about 169 kcal.
Roughly 64% of its calories come from fat, with 32% from protein and 4% from carbohydrates (estimated with general energy factors).
That is close to the median for eggs and omelets on FoodFactly (172 kcal per 100 g).
100 g provides 51% of the Daily Value for selenium, 38% of the Daily Value for choline and 35% of the Daily Value for Vitamin B12.
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 | 169 kcal | |
| Total fat C | 12 g | 15% |
| Saturated fat C | 4.7 g | 23% |
| Cholesterol C | 324 mg | 108% |
| Sodium C | 386 mg | 17% |
| Total carbohydrates C | 1.7 g | 0.6% |
| Dietary fiber C | 0.1 g | 0.4% |
| Total sugars C | 0.6 g | |
| Protein C | 13.3 g | 27% |
| Vitamin A C | 181 µg | 20% |
| Vitamin C C | 2.1 mg | 2% |
| Vitamin D C | 2.3 µg | 11% |
| Vitamin E C | 1 mg | 7% |
| Vitamin K C | 25.4 µg | 21% |
| Thiamin (B1) C | 0.077 mg | 6% |
| Riboflavin (B2) C | 0.37 mg | 28% |
| Niacin (B3) C | 0.55 mg | 3% |
| Vitamin B6 C | 0.094 mg | 6% |
| Folate (B9) C | 47 µg | 12% |
| Vitamin B12 C | 0.83 µg | 35% |
| Choline C | 210 mg | 38% |
| Calcium C | 143 mg | 11% |
| Iron C | 1.5 mg | 8% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 225 mg | 18% |
| Potassium C | 171 mg | 4% |
| Zinc C | 1.5 mg | 13% |
| Copper C | 0.015 mg | 2% |
| Selenium C | 28.2 µg | 51% |
% 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 32%
- Carbohydrates 4%
- Fat 64%
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
- Protein13.3 gin the top quarter of eggs and omelets (median 11.6 g)
- Fiber0.1 gabove the median for eggs and omelets (median 0 g)
- Sugars0.6 gabove the median for eggs and omelets (median 0.58 g)
- Fat12 gbelow the median for eggs and omelets (median 13.2 g)
- Saturated fat4.7 gabove the median for eggs and omelets (median 4 g)
- Sodium386 mgin the top quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal7.9 gprotein density, useful for comparing foods with different calorie levels
- Water71.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4 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 | 1.4 g |
| SFA 4:0 C | 0.067 g |
| SFA 6:0 C | 0.052 g |
| SFA 8:0 C | 0.033 g |
| SFA 10:0 C | 0.079 g |
| SFA 12:0 C | 0.093 g |
| SFA 14:0 C | 0.34 g |
| SFA 16:0 C | 2.9 g |
| SFA 18:0 C | 1.1 g |
| MUFA 18:1 C | 3.7 g |
| PUFA 18:3 C | 0.039 g |
| PUFA 20:4 C | 0.012 g |
| MUFA 16:1 C | 0.26 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.02 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
Carotenoids (6)
| Beta-carotene C | 182 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 759 µg |
| Retinol C | 165 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 11 µg |
Other components (8)
| Water C | 71.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 47 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, whole, fried with cooking spray Cooked | 149 | 12.2 g | 1.2 g | 10.6 g |
| Egg, whole, fried with margarine Cooked | 171 | 11.6 g | 0.95 g | 13.5 g |
| Egg, whole, cooked, NS as to cooking method Cooked | 176 | 11.8 g | 0.92 g | 13.9 g |
| Egg, whole, boiled or poached Cooked | 143 | 12.4 g | 0.96 g | 10 g |
| Egg, whole, fried no added fat Cooked | 143 | 12.4 g | 0.96 g | 9.9 g |
| Egg, whole, baked, no added fat Cooked | 143 | 12.4 g | 0.96 g | 9.9 g |
| Egg, whole, cooked, omelet Cooked | 154 | 10.6 g | 0.64 g | 11.7 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 2707269. 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.