Egg omelet or scrambled egg, with meat, no added fat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A healthy and protein-rich breakfast, featuring a fluffy omelet or creamy scrambled eggs with savory meat, cooked without any added fat for a clean, satisfying taste. --- RECIPE --- Servings: 1 Prep Time: 8 minutes Ingredients: - 2 large eggs - 1 tablespoon milk or water (optional) - 1/4 cup cooked meat (e.g., diced ham, crumbled sausage, bacon bits) - 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. Heat a non-stick skillet over medium-low heat. Ensure the skillet is truly non-stick. If meat is not pre-cooked, cook it now and remove excess fat. 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. When almost cooked, stir in the cooked meat. 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. Sprinkle cooked meat over one half. Gently fold the other side over the meat. Cook for another minute, then slide onto a plate.
Per 100g reference serving, Egg omelet or scrambled egg, with meat, no added fat provides 157 kcal of energy, 13.5g protein (34% of calories), 1.04g total carbohydrates (3% of calories, including 0g dietary fiber and 0.29g sugars), and 11g total fat (63% of calories).
Vitamins Profile in Egg omelet or scrambled egg, with meat, no added fat (Per 100g)
Track how Egg omelet or scrambled egg, with meat, no added fat 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) | 2.3 µg | 11.5% DV |
| Vitamin B12 (Cobalamin) | 0.81 µg | 33.8% DV |
| Vitamin A (RAE) | 158 µg | 17.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.98 mg | 6.5% DV |
| Vitamin K (Phylloquinone) | 0.3 µg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.095 mg | 7.9% DV |
| Vitamin B2 (Riboflavin) | 0.375 mg | 28.8% DV |
| Vitamin B3 (Niacin) | 0.873 mg | 5.5% DV |
| Vitamin B6 (Pyridoxine) | 0.099 mg | 5.8% DV |
| Total Folate (Vitamin B9) | 46 µg | 11.5% DV |
| Folate (Dietary Folate Equivalents) | 46 µg | 11.5% DV |
| Natural Food Folate | 46 µg | 11.5% DV |
| Choline | 242 mg | 44% DV |
| Preformed Retinol | 157 µg | 17.4% DV |
| Beta-Cryptoxanthin | 11 µg | 1.8% DV |
| Lutein + Zeaxanthin | 436 µg | 4.4% DV |
Minerals & Electrolytes in Egg omelet or scrambled egg, with meat, no added fat (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) | 1.6 mg | 8.9% DV |
| Calcium (Ca) | 44 mg | 3.4% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 162 mg | 3.4% DV |
| Zinc (Zn) | 1.38 mg | 12.5% DV |
| Selenium (Se) | 30.9 µg | 56.2% DV |
| Phosphorus (P) | 191 mg | 15.3% DV |
| Copper (Cu) | 0.012 mg | 1.3% DV |
| Sodium (Na) | 356 mg | 15.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.025 g | 1.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.64 g | 11.7% DV |
| Monounsaturated Fat (MUFA) | 4.13 g | 13.8% DV |
| Polyunsaturated Fat (PUFA) | 2 g | 10% DV |
| Saturated Fat (SFA) | 3.53 g | 17.7% DV |
| Dietary Cholesterol | 367 mg | 100% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Egg omelet or scrambled egg, with meat, no added fat contains 157 calories (kcal), 13.5g of protein, 1.04g of carbohydrates (0g fiber, 0.29g total sugars), and 11g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg omelet or scrambled egg, with meat, no added fat has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 9.38 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg omelet or scrambled egg, with meat, no added fat: Eggs. 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, with meat, no added fat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.