USDA reference food

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

1 egg of egg omelet or scrambled egg, with meat and dark-green vegetables, fat added (95 g) has 160 calories, 11g of protein, 13g of fat and 0g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707256).

FoodData Central 2707256, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 egg (95g)

AmountPortion

Amount per serving

Calories160

% Daily Value*

Total Fat 13g17%

Saturated Fat 4g19%

Trans Fat not declared

Cholesterol 305mg101%

Sodium 280mg12%

Total Carbohydrate 1g0%

Dietary Fiber 0g1%

Total Sugars 0g

Includes Added Sugars not declared

Protein 11g21%

Vitamin D 1.9mcg10%

Calcium 40mg3%

Iron 1.4mg8%

Potassium 170mg4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 11.3g; more than 56% of 8,218 USDA reference foods
Calories per 100 g: 173; more than 48% of reference foods
Fiber per 100 g: 0.2g; more than 47% of reference foods

What a portion gives you

Fiber 0g1%

Protein 11g21%

Potassium 170mg4%

Calcium 40mg3%

Iron 1.4mg8%

Sodium 280mg12%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707256); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium25 µg in 1 egg (95 g), 45% of the Daily Value
Vitamin K48 µg in 1 egg (95 g), 40% of the Daily Value
Choline200 mg in 1 egg (95 g), 36% of the Daily Value
Vitamin B120.6 µg in 1 egg (95 g), 27% of the Daily Value
Riboflavin0.3 mg in 1 egg (95 g), 25% of the Daily Value
Vitamin A176 µg RAE in 1 egg (95 g), 20% of the Daily Value
Phosphorus156 mg in 1 egg (95 g), 12% of the Daily Value
Folate48 µg DFE in 1 egg (95 g), 12% of the Daily Value
Vitamin E1.6 mg in 1 egg (95 g), 11% of the Daily Value
Zinc1.1 mg in 1 egg (95 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2707256), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 3% carbohydrate, 71% fat and 26% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	173	48%
Protein	11.3 g	56%
Total fat	13.6 g	75%
Carbohydrate	1.37 g	34%
Fiber	0.20 g	47%
Total sugars	0.36 g	40%
Sodium	295 mg	72%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 egg (95 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	10.7 g	11.3 g	21%
Total lipid (fat)	12.9 g	13.6 g	17%
Carbohydrate, by difference	1.30 g	1.37 g	0%
Energy	164 kcal	173 kcal
Alcohol, ethyl	0 g	0 g
Water	68.8 g	72.4 g
Total Sugars	0.34 g	0.36 g
Fiber, total dietary	0.19 g	0.20 g	1%
Cholesterol	304 mg	320 mg	101%
Fatty acids, total saturated	3.88 g	4.08 g	19%
Fatty acids, total monounsaturated	4.71 g	4.96 g
Fatty acids, total polyunsaturated	2.82 g	2.97 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	42.8 mg	45.0 mg	3%
Iron, Fe	1.40 mg	1.47 mg	8%
Magnesium, Mg	18.1 mg	19.0 mg	4%
Phosphorus, P	156 mg	164 mg	12%
Potassium, K	170 mg	179 mg	4%
Sodium, Na	280 mg	295 mg	12%
Zinc, Zn	1.10 mg	1.16 mg	10%
Copper, Cu	0.015 mg	0.016 mg	2%
Selenium, Se	24.5 µg	25.8 µg	45%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	148 µg	156 µg
Vitamin A, RAE	176 µg	185 µg	20%
Carotene, beta	320 µg	337 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	1.63 mg	1.72 mg	11%
Vitamin D (D2 + D3)	1.90 µg	2.00 µg	10%
Cryptoxanthin, beta	10.4 µg	11.0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1,042 µg	1,097 µg
Vitamin C, total ascorbic acid	3.80 mg	4.00 mg	4%
Thiamin	0.075 mg	0.079 mg	6%
Riboflavin	0.32 mg	0.34 mg	25%
Niacin	0.54 mg	0.57 mg	3%
Vitamin B-6	0.12 mg	0.13 mg	7%
Folate, total	47.5 µg	50.0 µg
Vitamin B-12	0.65 µg	0.68 µg	27%
Choline, total	200 mg	211 mg	36%
Vitamin K (phylloquinone)	48.5 µg	51.0 µg	40%
Folic acid	0 µg	0 µg
Folate, food	47.5 µg	50.0 µg
Folate, DFE	47.5 µg	50.0 µg	12%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.031 g	0.033 g
SFA 6:0	0.022 g	0.023 g
SFA 8:0	0.013 g	0.014 g
SFA 10:0	0.030 g	0.032 g
SFA 12:0	0.035 g	0.037 g
SFA 14:0	0.15 g	0.16 g
SFA 16:0	2.57 g	2.70 g
SFA 18:0	0.95 g	1.0 g
MUFA 18:1	4.41 g	4.64 g
PUFA 18:2	2.38 g	2.50 g
PUFA 18:3	0.17 g	0.18 g
PUFA 20:4	0.0086 g	0.0090 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.22 g	0.23 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.032 g	0.034 g
PUFA 20:5 n-3 (EPA)	0.00095 g	0.0010 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0019 g	0.0020 g

Source: USDA FoodData Central, FDC 2707256: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Next questions

Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov