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

🔥 138 Calories
💪 11.9g Protein
⚡ 1.4g Carbohydrates
🥑 9.4g Fat

At a glance

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

Category
Eggs
Egg omelet or scrambled egg, with meat and dark-green vegetables, no added fat
Energy density
Moderate
138 kcal per 100g
Macro energy profile
Fat-led
35% Protein · 4% Carbohydrates · 61% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Low in sugarUSDA data

Nutritional Information

138
kcal/100g
Protein
11.9g
Carbohydrates
1.4g
Fat
9.4g

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

An egg omelet or scrambled egg with meat and dark-green vegetables, prepared without added fat, is a versatile dish enjoyed globally. Originating from various culinary traditions, this dish combines protein-rich eggs with nutrient-dense vegetables, creating a hearty meal option suitable for breakfast, lunch, or dinner. The absence of added fat makes it a healthier alternative, allowing the natural flavors of the ingredients to shine.

Nutritionally, this dish is a powerhouse, offering a rich source of protein, essential vitamins, and minerals. With approximately 138 calories per 100 grams, it provides a balanced macronutrient profile, including significant amounts of protein and healthy fats. The inclusion of dark-green vegetables enhances its fiber content and adds important phytonutrients, making it an excellent choice for those seeking to boost their nutrient intake while enjoying a satisfying meal.

Health Benefits

High in protein, supporting muscle growth and repair.
Rich in iron, promoting efficient oxygen transport in the body.
Contains Vitamin B12, essential for nerve function and energy production.
Supports weight management due to its low-calorie density.
Provides a variety of essential nutrients, enhancing overall health.
Promotes heart health with a low saturated fat content.
Improves digestion due to the fiber content from vegetables.
Supports eye health with antioxidants found in dark-green vegetables.
Contributes to satiety, reducing cravings and aiding in weight control.
Versatile dish that can be customized with various ingredients.

Recommended Food Pairings

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Whole grain toast - adds fiber and complex carbohydrates for sustained energy.
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Avocado - provides healthy fats and enhances the dish's creaminess.
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Fresh salsa - adds flavor and a refreshing contrast to the savory elements.
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Cheese - enhances taste and adds calcium, but should be used sparingly.
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Fruit salad - balances the meal with natural sweetness and vitamins.

How to Consume

Serving size
150g, approximately one medium serving.
Frequency
2-3 times per week for optimal health benefits.
  • •Pair with whole grains to increase fiber intake.
  • •Incorporate a variety of vegetables for a broader nutrient profile.
  • •Consider adding a source of healthy fat for better nutrient absorption.
  • •Enjoy it fresh; reheating can alter texture.
  • •Experiment with spices and herbs to enhance flavor without added calories.

Selection & Storage

How to choose:

  • ✓Choose eggs that are free-range or organic for better quality.
  • ✓Look for vibrant, fresh vegetables without signs of wilting.
  • ✓Select lean meats, such as chicken or turkey, for healthier options.
  • ✓Check expiration dates on eggs to ensure freshness.
Storage
Store in the refrigerator at 32-40°F (0-4°C) with low humidity.
Shelf life
Refrigerated for 5-7 days, or up to 3 months if frozen.

Warnings & Contraindications

  • ⚠️Individuals with egg allergies should avoid this dish.
  • ⚠️Those on a low-protein diet may need to limit their intake.
  • ⚠️Excessive consumption may lead to imbalanced nutrient intake.
  • ⚠️Improper cooking can pose a risk of foodborne illness.

Frequently Asked Questions

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

Egg omelet or scrambled egg, with meat and dark-green vegetables, contains approximately 138 calories per 100 grams, making it a low-calorie yet nutrient-dense option.

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

Yes, this dish is healthy as it is high in protein, provides essential vitamins and minerals, and is low in calories and fat, making it suitable for various dietary needs.

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

Store the dish in an airtight container in the refrigerator at temperatures between 32-40°F (0-4°C) for up to 5-7 days. If frozen, it can last for approximately 3 months.

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

This dish is beneficial for its high protein content, which supports muscle health, as well as its richness in vitamins and minerals that promote overall health and well-being.

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

It is recommended to consume this dish around 2-3 times per week, with a serving size of approximately 150 grams to balance your diet effectively.

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