With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb
Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, fat added
Nutrition Facts
- Total Fat 13,11 g17%
- Saturated Fat 3,9 g20%
- Trans Fat —
- Cholesterol 337 mg112%
- Sodium 222 mg10%
- Total Carbohydrate 1,44 g1%
- Dietary Fiber 0,2 g1%
- Total Sugars 0,47 g
- Protein 10,34 g21%
- Vitamin D 2,1 µg11%
- Calcium 45 mg3%
- Iron 1,45 mg8%
- Potassium 155 mg3%
100g of Egg omelet or scrambled egg, with tomatoes and dark-green vegetables contains 165 kcal calories, 10,34g protein, and 25,2µg selenium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein25%(41 kcal)
- Carbs3%(6 kcal)
- Fat71%(118 kcal)
Nutrient density
Meets ≥10% Daily Value for 16 of 28 nutrients
Excellent nutrient densityUse With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb in your next meal plan
Melio can build a complete week of meals around With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb has a potassium-to-sodium ratio of 0.7:1, which is considered poor for blood-pressure support.
- With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb has an omega-6 to omega-3 ratio of 2918:1, which is considered poor for inflammatory balance.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 165 kcal | 8% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 10,34 g | 21% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 1,44 g | 1% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 13,11 g | 17% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0,2 g | 1% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0,47 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 222 mg | 10% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 155 mg | 3% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 45 mg | 3% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 15 mg | 4% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 155 mg | 12% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,45 mg | 8% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,05 mg | 10% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,01 mg | 1% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 25,2 µg | 46% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 3,9 g | 20% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 4,71 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 2,92 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 337 mg | 112% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 187 µg | 21% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 167 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 3,5 mg | 4% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 2,1 µg | 11% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 1,75 mg | 12% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 31,8 µg | 27% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,06 mg | 5% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,34 mg | 26% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,08 mg | 0% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,1 mg | 6% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 49 µg | 12% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0,66 µg | 28% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 219,6 mg | 40% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 228 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 7 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 11 µg | — |
| Lycopene | 169 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 827 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 74 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, fat addedcurrent | 2707235 | 165 | 10,3 | 1,4 | 13,1 |
| Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, no fat added | 2707236 | 127 | 10,9 | 1,5 | 8,6 |
| Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, NS as to fat | 2707237 | 165 | 10,3 | 1,4 | 13,1 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated34%(3,9 g)
- Monounsaturated41%(4,71 g)
- Polyunsaturated25%(2,92 g)
Household serving sizes
g- 60710 1 egg
- 75 g
- 10205 1 cup
- 135 g
- 90000 Quantity not specified
- 150 g
Frequently asked questions about With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb
How many calories in With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb?
With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb contains 165 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb?
With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb contains 337 mg cholesterol and 222 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb?
Per 100 grams, With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb contains 10.34 g protein, 1.44 g carbohydrates, and 13.11 g total fat.
Is With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb good for keto or low-carb?
Yes — With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb has 1.2 g net carbs per 100 g, fitting a low-carb plan.
Where does With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb nutrition data come from?
Nutrition data for With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb is sourced from USDA FoodData Central (FDC ID 2707235). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2707235/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb
Complementary ingredients from related USDA categories — useful starting points when planning a meal around With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb.
3 meal ideas using With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb
Starter templates matched to With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with with Tomatoes and Dark-green Vegetables Egg Omelet or Scramb
Use with Tomatoes and Dark-green Vegetables Egg Omelet or Scramb alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Low-carb lunch built around with Tomatoes and Dark-green Vegetables Egg Omelet or Scramb
A big leafy salad with with Tomatoes and Dark-green Vegetables Egg Omelet or Scramb, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Simple dinner with with Tomatoes and Dark-green Vegetables Egg Omelet or Scramb
Pair with Tomatoes and Dark-green Vegetables Egg Omelet or Scramb with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 2707235), accessed 2022-10-28.
Published: 2022-10-28
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Use With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb in your next meal plan
Melio can build a complete week of meals around With Tomatoes and Dark-green Vegetables Egg Omelet or Scramb (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan