Egg omelet or scrambled egg, made with cooking spray: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light and healthy breakfast option, offering a fluffy omelet or creamy scrambled eggs prepared with cooking spray for minimal added fat. --- RECIPE --- Servings: 1 Prep Time: 5 minutes Ingredients: - 2 large eggs - 1 tablespoon milk or water (optional) - Cooking spray - Salt and black pepper to taste Instructions: 1. Crack eggs into a bowl. Add milk or water (if using), salt, and pepper. Whisk until yolks and whites are fully combined and slightly frothy. 2. Spray a non-stick skillet generously with cooking spray and heat over medium heat. 3. For scrambled eggs: Pour egg mixture into the skillet. Let sit for 30 seconds, then gently push cooked egg from the edges to the center, allowing uncooked egg to flow underneath. Continue stirring and folding until eggs are cooked to your desired consistency. 4. For an omelet: Pour egg mixture into the skillet. Let sit undisturbed for 1-2 minutes until edges are set but the top is still slightly wet. Gently fold one side over the other. Cook for another minute, then slide onto a plate.
Per 100g reference serving, Egg omelet or scrambled egg, made with cooking spray provides 149 kcal of energy, 12.2g protein (33% of calories), 1.15g total carbohydrates (3% of calories, including 0g dietary fiber and 0.2g sugars), and 10.6g total fat (64% of calories).
Vitamins Profile in Egg omelet or scrambled egg, made with cooking spray (Per 100g)
Track how Egg omelet or scrambled egg, made with cooking spray contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 2.5 µg | 12.5% DV |
| Vitamin B12 (Cobalamin) | 0.81 µg | 33.8% DV |
| Vitamin A (RAE) | 178 µg | 19.8% DV |
| Vitamin E (Alpha-Tocopherol) | 1.04 mg | 6.9% DV |
| Vitamin K (Phylloquinone) | 0.3 µg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.061 mg | 5.1% DV |
| Vitamin B2 (Riboflavin) | 0.393 mg | 30.2% DV |
| Vitamin B6 (Pyridoxine) | 0.059 mg | 3.5% DV |
| Total Folate (Vitamin B9) | 53 µg | 13.2% DV |
| Folate (Dietary Folate Equivalents) | 53 µg | 13.2% DV |
| Natural Food Folate | 53 µg | 13.2% DV |
| Choline | 265 mg | 48.1% DV |
| Preformed Retinol | 177 µg | 19.7% DV |
| Beta-Cryptoxanthin | 13 µg | 2.2% DV |
| Lutein + Zeaxanthin | 497 µg | 5% DV |
Minerals & Electrolytes in Egg omelet or scrambled egg, made with cooking spray (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.65 mg | 9.2% DV |
| Calcium (Ca) | 48 mg | 3.7% DV |
| Magnesium (Mg) | 11 mg | 2.6% DV |
| Potassium (K) | 130 mg | 2.8% DV |
| Zinc (Zn) | 1.22 mg | 11.1% DV |
| Selenium (Se) | 30.7 µg | 55.8% DV |
| Phosphorus (P) | 182 mg | 14.6% DV |
| Sodium (Na) | 243 mg | 10.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.082 g | 5.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.59 g | 11.3% DV |
| Monounsaturated Fat (MUFA) | 4.08 g | 13.6% DV |
| Polyunsaturated Fat (PUFA) | 2.02 g | 10.1% DV |
| Saturated Fat (SFA) | 3.21 g | 16% DV |
| Dietary Cholesterol | 406 mg | 100% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Egg omelet or scrambled egg, made with cooking spray contains 149 calories (kcal), 12.2g of protein, 1.15g of carbohydrates (0g fiber, 0.2g total sugars), and 10.6g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg omelet or scrambled egg, made with cooking spray has an estimated food pH of 6.8 and a Potential Renal Acid Load (PRAL) score of 9.09 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg omelet or scrambled egg, made with cooking spray: Eggs, Soybeans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Egg omelet or scrambled egg, made with cooking spray by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.