Eggs · SOURCE-BASED NUTRITION
Egg, whole, cooked, omelet nutrition facts
SR Legacy
Egg, whole, cooked, omelet. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 154 kcal | — |
| Protein | 10.6 g | 21.2% |
| Carbohydrate, by difference | 0.64 g | 0.2% |
| Total lipid (fat) | 11.7 g | 15% |
| Fiber, total dietary | 0 g | 0% |
| Total Sugars | 0.31 g | — |
| Fatty acids, total saturated | 3.32 g | 16.6% |
| Cholesterol | 313 mg | 104% |
| Sodium, Na | 155 mg | 6.7% |
| Potassium, K | 117 mg | 2.5% |
| Calcium, Ca | 48 mg | 3.7% |
| Iron, Fe | 1.48 mg | 8.2% |
| Magnesium, Mg | 11 mg | 2.6% |
| Phosphorus, P | 167 mg | 13.4% |
| Zinc, Zn | 1.09 mg | 9.9% |
| Copper, Cu | 0.06 mg | 7% |
| Manganese, Mn | 0.02 mg | 1% |
| Selenium, Se | 25.8 µg | 46.9% |
| Vitamin A, RAE | 172 µg | 19.1% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 1.7 µg | 8.5% |
| Vitamin E (alpha-tocopherol) | 1.29 mg | 8.6% |
| Vitamin K (phylloquinone) | 4.5 µg | 3.8% |
| Thiamin | 0.03 mg | 2.8% |
| Riboflavin | 0.39 mg | 29.7% |
| Niacin | 0.06 mg | 0.4% |
| Pantothenic acid | 1.29 mg | 25.8% |
| Vitamin B-6 | 0.14 mg | 8.4% |
| Folate, DFE | 39 µg | 9.8% |
| Vitamin B-12 | 0.76 µg | 31.7% |
| Choline, total | 248 mg | 45.1% |
| Alanine | 0.62 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.69 g | — |
| Ash | 1.01 g | — |
| Aspartic acid | 1.12 g | — |
| Betaine | 0.2 mg | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 28 µg | — |
| Cryptoxanthin, beta | 8 µg | — |
| Cystine | 0.23 g | — |
| Fatty acids, total monounsaturated | 4.84 g | — |
| Fatty acids, total polyunsaturated | 2.71 g | — |
| Fatty acids, total trans | 0.71 g | — |
| Fluoride, F | 21.2 µg | — |
| Folate, food | 39 µg | — |
| Folate, total | 39 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.31 g | — |
| Glutamic acid | 1.41 g | — |
| Glycine | 0.36 g | — |
| Histidine | 0.26 g | — |
| Isoleucine | 0.57 g | — |
| Lactose | 0 g | — |
| Leucine | 0.91 g | — |
| Lutein + zeaxanthin | 423 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.77 g | — |
| Maltose | 0 g | — |
| Methionine | 0.32 g | — |
| MUFA 14:1 | 0.01 g | — |
| MUFA 15:1 | 0 g | — |
| MUFA 16:1 | 0.17 g | — |
| MUFA 17:1 | 0.01 g | — |
| MUFA 18:1 | 4.63 g | — |
| MUFA 20:1 | 0.03 g | — |
| MUFA 22:1 | 0 g | — |
| MUFA 24:1 c | 0 g | — |
| Phenylalanine | 0.57 g | — |
| Phytosterols | 10 mg | — |
| Proline | 0.43 g | — |
| PUFA 18:2 | 2.32 g | — |
| PUFA 18:3 | 0.13 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:2 n-6 c,c | 0.02 g | — |
| PUFA 20:3 | 0.02 g | — |
| PUFA 20:4 | 0.16 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:4 | 0.01 g | — |
| PUFA 22:5 n-3 (DPA) | 0.01 g | — |
| PUFA 22:6 n-3 (DHA) | 0.05 g | — |
| Retinol | 169 µg | — |
| Serine | 0.82 g | — |
| SFA 10:0 | 0.01 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0.03 g | — |
| SFA 15:0 | 0.01 g | — |
| SFA 16:0 | 2.26 g | — |
| SFA 17:0 | 0.02 g | — |
| SFA 18:0 | 0.96 g | — |
| SFA 20:0 | 0.01 g | — |
| SFA 22:0 | 0.01 g | — |
| SFA 24:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.47 g | — |
| Tocopherol, beta | 0.03 mg | — |
| Tocopherol, delta | 0.74 mg | — |
| Tocopherol, gamma | 2.41 mg | — |
| Tocotrienol, alpha | 0.05 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0.01 mg | — |
| Tryptophan | 0.14 g | — |
| Tyrosine | 0.42 g | — |
| Valine | 0.72 g | — |
| Vitamin A, IU | 617 iu | — |
| Vitamin D3 (cholecalciferol) | 1.7 µg | — |
| Vitamin E, added | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 0.1 µg | — |
| Water | 76.1 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Selenium (46.9% DV), Choline (45.1% DV) and Vitamin B12 (31.7% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Selenium: thyroid and antioxidant defense
This amount provides 25.8 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCholine: cell membranes and signaling
This amount provides 248 mg. Choline supports cell membranes and production of acetylcholine, a neurotransmitter involved in memory and muscle control. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B12: blood cells and nerves
This amount provides 0.76 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.39 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePantothenic acid (B5): fatty-acid and energy metabolism
This amount provides 1.29 mg. Pantothenic acid is needed to make coenzyme A, which is central to fatty-acid and energy metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin A: vision and immune function
This amount provides 172 µg. Vitamin A supports normal vision, immune function, growth and cell development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Selenium
This amount provides 25.8 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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