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

228 calories in 1 cup (135 g). Per 100 g, protein: 13.3 g, carbohydrates: 1.7 g, fat: 12.1 g.

Serving
1
= 135 g
228KCAL

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

228 calories

Protein
18 g
Carbs
2.3 g
Fat
16.3 g
Fiber
0.14 g
Sugars
0.81 g

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories228
% Daily Value*
Total Fat 16.3 g21%
Saturated Fat 6.3 g32%
Cholesterol 437 mg146%
Sodium 521 mg23%
Total Carbohydrate 2.3 g1%
Dietary Fiber 0.14 g0%
Total Sugars 0.81 g
Protein 18 g
Vitamin D 3.1 mcg16%
Calcium 193 mg15%
Iron 2 mg11%
Potassium 231 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

  • Choline52% 284 mg
  • Vitamin B1247% 1.1 µg
  • Riboflavin (B2)38% 0.5 mg
  • Vitamin K29% 34.3 µg
  • Vitamin A27% 244 µg
  • Folate16% 63.5 µg
  • Vitamin D16% 3.1 µg
  • Vitamin E9% 1.4 mg
  • Thiamin (B1)9% 0.1 mg
  • Vitamin B67% 0.13 mg
  • Niacin (B3)5% 0.74 mg
  • Vitamin C3% 2.8 mg

minerals

% of the Daily Value in this serving

  • Selenium69% 38.1 µg
  • Phosphorus24% 304 mg
  • Sodium23% 521 mg
  • Zinc18% 2 mg
  • Calcium15% 193 mg
  • Iron11% 2 mg
  • Magnesium6% 24.3 mg
  • Potassium5% 231 mg
  • Copper2% 0.02 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.

  • Protein

    Higher than 92%

    Same value as 0 of 146 other records.

    leastmost

  • Calcium

    Higher than 90%

    Same value as 0 of 146 other records.

    leastmost

  • Sodium

    Higher than 83%

    Same value as 0 of 146 other records.

    leastmost

  • Potassium

    Higher than 79%

    Same value as 1 of 146 other records.

    leastmost

  • Vitamin C

    Higher than 75%

    Same value as 2 of 146 other records.

    leastmost

  • Total fat

    Lower than 59%

    Same value as 0 of 146 other records.

    leastmost

Questions

How many calories are in egg omelet or scrambled egg, with cheese, meat, and dark-green vegetables, no added fat?
1 cup (135 g): 228 calories; protein: 18 g, carbohydrates: 2.3 g, fat: 16.3 g.
How much protein is in egg omelet or scrambled egg, with cheese, meat, and dark-green vegetables, no added fat?
13.3 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, and dark-green vegetables, no added fat?
1.6 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water71.1 g
Energy169 kcal
Protein13.3 g
Total lipid (fat)12.1 g
Carbohydrate, by difference1.7 g
Fiber, total dietary0.1 g
Total Sugars0.6 g
Calcium, Ca143 mg
Iron, Fe1.4 mg
Magnesium, Mg18 mg
Phosphorus, P225 mg
Potassium, K171 mg
Sodium, Na386 mg
Zinc, Zn1.5 mg
Copper, Cu0.015 mg
Selenium, Se28.2 µg
Vitamin C, total ascorbic acid2.1 mg
Thiamin0.077 mg
Riboflavin0.37 mg
Niacin0.55 mg
Vitamin B-60.094 mg
Folate, total47 µg
Folic acid0 µg
Folate, food47 µg
Folate, DFE47 µg
Choline, total210 mg
Vitamin B-120.83 µg
Vitamin B-12, added0 µg
Vitamin A, RAE181 µg
Retinol165 µg
Carotene, beta182 µg
Carotene, alpha0 µg
Cryptoxanthin, beta11 µg
Lycopene0 µg
Lutein + zeaxanthin759 µg
Vitamin E (alpha-tocopherol)1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)2.3 µg
Vitamin K (phylloquinone)25.4 µg
Fatty acids, total saturated4.7 g
SFA 4:00.067 g
SFA 6:00.052 g
SFA 8:00.033 g
SFA 10:00.079 g
SFA 12:00.093 g
SFA 14:00.34 g
SFA 16:02.9 g
SFA 18:01.1 g
Fatty acids, total monounsaturated4 g
MUFA 16:10.26 g
MUFA 18:13.7 g
MUFA 20:10.02 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated1.7 g
PUFA 18:21.4 g
PUFA 18:30.039 g
PUFA 18:40 g
PUFA 20:40.012 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
Cholesterol324 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 2707269, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.