Egg omelet or scrambled egg, with cheese, meat, tomatoes, and dark-green vegetables, no added fat

216 calories in 1 cup (135 g). Per 100 g, protein: 12.6 g, carbohydrates: 1.9 g, fat: 11.4 g.

Serving
1
= 135 g
216KCAL

Egg omelet or scrambled egg, with cheese, meat, tomatoes, and dark-green vegetables, no added fat, 1 cup

216 calories

Protein
17.1 g
Carbs
2.6 g
Fat
15.4 g
Fiber
0.27 g
Sugars
1 g

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories216
% Daily Value*
Total Fat 15.4 g20%
Saturated Fat 6 g30%
Cholesterol 413 mg138%
Sodium 491 mg21%
Total Carbohydrate 2.6 g1%
Dietary Fiber 0.27 g1%
Total Sugars 1 g
Protein 17.1 g
Vitamin D 3 mcg15%
Calcium 182 mg14%
Iron 1.9 mg10%
Potassium 239 mg5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Choline49% 268 mg
  • Vitamin B1244% 1.1 µg
  • Riboflavin (B2)36% 0.47 mg
  • Vitamin K28% 33.1 µg
  • Vitamin A26% 234 µg
  • Folate15% 60.8 µg
  • Vitamin D15% 3 µg
  • Vitamin E9% 1.3 mg
  • Thiamin (B1)9% 0.1 mg
  • Vitamin B67% 0.13 mg
  • Niacin (B3)5% 0.75 mg
  • Vitamin C5% 4.2 mg

minerals

% of the Daily Value in this serving

  • Selenium65% 35.9 µg
  • Phosphorus23% 289 mg
  • Sodium21% 491 mg
  • Zinc17% 1.9 mg
  • Calcium14% 182 mg
  • Iron10% 1.9 mg
  • Magnesium6% 24.3 mg
  • Potassium5% 239 mg
  • Copper3% 0.024 mg

How it compares

Against other records in Eggs and omelets, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Vitamin C

    Higher than 84%

    Same value as 4 of 146 other records.

    leastmost

  • Potassium

    Higher than 82%

    Same value as 0 of 146 other records.

    leastmost

  • Protein

    Higher than 75%

    Same value as 1 of 146 other records.

    leastmost

  • Sugars

    Higher than 75%

    Same value as 2 of 146 other records.

    leastmost

  • Calcium

    Higher than 75%

    Same value as 4 of 146 other records.

    leastmost

  • Sodium

    Higher than 70%

    Same value as 1 of 146 other records.

    leastmost

Questions

How many calories are in egg omelet or scrambled egg, with cheese, meat, tomatoes, and dark-green vegetables, no added fat?
1 cup (135 g): 216 calories; protein: 17.1 g, carbohydrates: 2.6 g, fat: 15.4 g.
How much protein is in egg omelet or scrambled egg, with cheese, meat, tomatoes, and dark-green vegetables, no added fat?
12.6 g per 100 g. Its estimated share of calories is 32%, using 4 kcal per gram of protein.
How many net carbs are in egg omelet or scrambled egg, with cheese, meat, tomatoes, and dark-green vegetables, no added fat?
1.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water72.3 g
Energy160 kcal
Protein12.6 g
Total lipid (fat)11.4 g
Carbohydrate, by difference1.9 g
Fiber, total dietary0.2 g
Total Sugars0.76 g
Calcium, Ca135 mg
Iron, Fe1.4 mg
Magnesium, Mg18 mg
Phosphorus, P214 mg
Potassium, K177 mg
Sodium, Na364 mg
Zinc, Zn1.4 mg
Copper, Cu0.018 mg
Selenium, Se26.6 µg
Vitamin C, total ascorbic acid3.1 mg
Thiamin0.076 mg
Riboflavin0.35 mg
Niacin0.55 mg
Vitamin B-60.094 mg
Folate, total45 µg
Folic acid0 µg
Folate, food45 µg
Folate, DFE45 µg
Choline, total199 mg
Vitamin B-120.79 µg
Vitamin B-12, added0 µg
Vitamin A, RAE173 µg
Retinol155 µg
Carotene, beta198 µg
Carotene, alpha6 µg
Cryptoxanthin, beta10 µg
Lycopene147 µg
Lutein + zeaxanthin724 µg
Vitamin E (alpha-tocopherol)0.99 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)2.2 µg
Vitamin K (phylloquinone)24.5 µg
Fatty acids, total saturated4.4 g
SFA 4:00.063 g
SFA 6:00.049 g
SFA 8:00.032 g
SFA 10:00.075 g
SFA 12:00.087 g
SFA 14:00.32 g
SFA 16:02.7 g
SFA 18:01 g
Fatty acids, total monounsaturated3.8 g
MUFA 16:10.25 g
MUFA 18:13.5 g
MUFA 20:10.019 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated1.6 g
PUFA 18:21.3 g
PUFA 18:30.037 g
PUFA 18:40 g
PUFA 20:40.011 g
PUFA 20:5 n-3 (EPA)0.001 g
PUFA 22:5 n-3 (DPA)0.003 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol306 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707272, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.