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

🔥 155 Calories
💪 12.2g Protein
⚡ 1.8g Carbohydrates
🥑 11g 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, no added fat
Energy density
Moderate
155 kcal per 100g
Macro energy profile
Fat-led
31% Protein · 5% Carbohydrates · 64% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in proteinLow in sugarUSDA data

Nutritional Information

155
kcal/100g
Protein
12.2g
Carbohydrates
1.8g
Fat
11g

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

An egg omelet or scrambled egg with cheese and dark-green vegetables, prepared without added fat, is a versatile dish that combines protein-rich eggs with nutritious vegetables. This classic preparation has roots in various culinary traditions across the globe, showcasing the adaptability of eggs as a staple food. Incorporating dark-green vegetables like spinach or kale not only enhances flavor but also boosts nutritional value, making it a popular choice for breakfast or any meal throughout the day. Nutritionally, this dish is rich in protein, making it an excellent option for muscle repair and growth. With only 155 calories per 100 grams, it is a low-calorie option that supports weight management. The presence of beneficial vitamins and minerals, such as Vitamin B12 and iron, contributes to overall health, while the absence of added fats makes it heart-healthy. This dish can be enjoyed alone or paired with various sides for a balanced meal.

Health Benefits

Rich in high-quality protein, supporting muscle growth and repair.
Contains essential vitamins like Vitamin B12, crucial for nerve function and energy production.
A good source of iron, which aids in oxygen transport throughout the body.
Low in calories, making it ideal for weight management.
Provides antioxidants from dark-green vegetables, promoting overall health.
Supports eye health due to nutrients found in dark vegetables.
May enhance satiety, helping control hunger and reduce snacking.
Versatile and easy to prepare, allowing for quick meal solutions.
Encourages the inclusion of vegetables in the diet, improving nutrient intake.
Suitable for various dietary plans, including low-carb and high-protein diets.

Recommended Food Pairings

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Whole grain toast - Provides complex carbohydrates for sustained energy.
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Avocado - Offers healthy fats and enhances creaminess.
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Tomatoes - Adds freshness and vitamin C, complementing the flavors.
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Salsa - A flavorful, low-calorie option to enhance taste.
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Fruit salad - Balances the meal with natural sugars and additional vitamins.

How to Consume

Serving size
1 medium serving (150g)
Frequency
2-3 times per week
  • •Pair with whole grains for a balanced meal.
  • •Try different vegetables to vary nutrients and flavors.
  • •Season with herbs and spices instead of salt for flavor.
  • •Opt for low-fat cheese to keep the dish healthier.
  • •Cook on low heat to prevent burning and preserve nutrients.

Selection & Storage

How to choose:

  • ✓Select fresh eggs that are clean and free from cracks.
  • ✓Choose dark-green vegetables that are vibrant and crisp.
  • ✓Look for cheese that is low in fat and sodium.
  • ✓Prefer organic ingredients for better quality and nutrition.
Storage
Store in a cool, dry place at a temperature of 4°C (39°F) or below.
Shelf life
Refrigerated: 5-7 days; Frozen: up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with egg allergies should avoid this dish.
  • ⚠️People with lactose intolerance may need to substitute cheese.
  • ⚠️Excessive consumption may lead to nutrient imbalances.
  • ⚠️Improperly cooked eggs pose a risk of salmonella.

Frequently Asked Questions

How many calories does Egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat have?

Egg omelet or scrambled egg with cheese and dark-green vegetables contains approximately 155 calories per 100 grams, making it a low-calorie option suitable for various diets.

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

Yes, this dish is healthy as it is rich in protein, vitamins, and minerals, while being low in calories and fat. The addition of dark-green vegetables enhances its nutrient profile, making it a balanced option.

How should Egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat be stored?

This dish should be stored in the refrigerator at a temperature of 4°C (39°F) and can last for 5-7 days when properly sealed. If frozen, it can be kept for up to 3 months.

What are the benefits of eating Egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat?

Eating this dish provides numerous benefits, including high-quality protein for muscle repair, essential vitamins like B12 for energy, and iron for oxygen transport. Additionally, it supports weight management due to its low calorie count.

How much Egg omelet or scrambled egg, with cheese and dark-green vegetables, no added fat can I eat per day?

It is recommended to consume this dish 2-3 times per week as part of a balanced diet, with a serving size of about 150 grams per meal.

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