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egg omelet or scrambled
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Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added

🔥 187 Calories
💪 11.6g Protein
⚡ 1.8g Carbohydrates
🥑 14.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Eggs
Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added
Energy density
Moderate
187 kcal per 100g
Macro energy profile
Fat-led
25% Protein · 4% Carbohydrates · 71% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Low in sugarUSDA data

Nutritional Information

187
kcal/100g
Protein
11.6g
Carbohydrates
1.8g
Fat
14.9g

About Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added

Egg omelets and scrambled eggs are beloved breakfast staples that have roots in various culinary traditions around the world. Typically made from beaten eggs cooked in a pan, they can be enriched with a variety of ingredients, including cheese and dark-green vegetables like spinach or kale. The incorporation of fat enhances the flavor and texture, making these dishes both satisfying and nutritious. Originating from ancient cooking methods, eggs have been a vital part of human diets due to their versatility and rich nutrient profile. Nutritionally, this dish provides a balanced intake of protein, fats, and important vitamins and minerals. With approximately 187 calories per 100g, it contains 11.6g of protein which supports muscle growth and repair, making it a great option for active individuals. The dish is also rich in healthy fats (14.9g) and low in carbohydrates (1.8g), making it suitable for low-carb diets. Additionally, the inclusion of dark-green vegetables adds essential nutrients such as fiber and vitamins, promoting overall health and well-being. This dish is a perfect choice for breakfast or any meal of the day, providing sustained energy and nourishment.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in iron, which aids in oxygen transport and red blood cell formation.
Contains vitamin B12 crucial for nerve function and energy production.
Provides healthy fats that promote heart health and satiety.
Includes dark-green vegetables that are high in antioxidants and vitamins.
Low in carbohydrates, making it suitable for ketogenic or low-carb diets.
High in fiber, which promotes digestive health and regularity.
Versatile dish that can be customized with various ingredients for different flavors.
Encourages healthy eating habits by incorporating vegetables in meals.
Quick and easy to prepare, making it an ideal option for busy lifestyles.

Recommended Food Pairings

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Whole grain toast - provides additional fiber and complex carbohydrates.
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Avocado - adds healthy fats and creaminess to the dish.
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Tomatoes - rich in antioxidants and enhance flavor.
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Fruit salad - offers natural sweetness and vitamins to balance the meal.
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Greek yogurt - adds protein and probiotics for gut health.

How to Consume

Serving size
150g, approximately 1 medium plate
Frequency
2-3 times per week
  • •Add herbs like parsley or chives for added flavor and nutrients.
  • •Use olive oil or avocado oil to cook for healthier fat options.
  • •Experiment with different cheeses for varied taste and texture.
  • •Incorporate different vegetables to enhance nutritional diversity.
  • •Serve with a side of fruit or whole grains for a balanced meal.

Selection & Storage

How to choose:

  • ✓Choose eggs with clean, uncracked shells for freshness.
  • ✓Look for vibrant yolks as they indicate higher nutrient content.
  • ✓Select dark-green vegetables that are crisp and vibrant in color.
  • ✓Check expiration dates on cheese to ensure freshness.
Storage
Store in a cool, dry place; eggs in the refrigerator at 4°C (39°F); vegetables in a moisture-controlled environment.
Shelf life
Eggs can last 3-5 weeks refrigerated, while prepared dishes should be consumed within 3-4 days.

Warnings & Contraindications

  • ⚠️Individuals with egg allergies should avoid this dish.
  • ⚠️People with lactose intolerance may need to skip the cheese or choose lactose-free options.
  • ⚠️Those on sodium-restricted diets should monitor added salt intake.
  • ⚠️Excessive consumption of eggs may lead to increased cholesterol levels in some individuals.
  • ⚠️Ensure eggs are cooked thoroughly to prevent salmonella risk.

Frequently Asked Questions

How many calories does Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added have?

Egg omelet or scrambled egg with cheese and dark-green vegetables has approximately 187 calories per 100g, making it a relatively low-calorie option that provides significant nutrition.

Is Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added healthy?

Yes, this dish is healthy as it offers high protein, essential vitamins, and healthy fats, making it a nutritious choice for any meal.

How should Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added be stored?

This dish should be stored in an airtight container in the refrigerator and consumed within 3-4 days for optimal freshness.

What are the benefits of eating Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added?

Key benefits include high protein content for muscle repair, essential vitamins for energy and nerve function, and healthy fats for heart health.

How much Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added can I eat per day?

A recommended serving is about 150g, which can be consumed 2-3 times a week as part of a balanced diet.

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