Eggs · SOURCE-BASED NUTRITION
Egg omelet or scrambled egg, made with cooking spray nutrition facts
Survey (FNDDS)
Egg omelet or scrambled egg, made with cooking spray. 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 | 149 kcal | — |
| Protein | 12.2 g | 24.4% |
| Carbohydrate, by difference | 1.15 g | 0.4% |
| Total lipid (fat) | 10.6 g | 13.6% |
| Fiber, total dietary | 0 g | 0% |
| Total Sugars | 0.2 g | — |
| Fatty acids, total saturated | 3.21 g | 16.1% |
| Cholesterol | 406 mg | 135% |
| Sodium, Na | 243 mg | 10.6% |
| Potassium, K | 130 mg | 2.8% |
| Calcium, Ca | 48 mg | 3.7% |
| Iron, Fe | 1.65 mg | 9.2% |
| Magnesium, Mg | 11 mg | 2.6% |
| Phosphorus, P | 182 mg | 14.6% |
| Zinc, Zn | 1.22 mg | 11.1% |
| Copper, Cu | 0 mg | 0% |
| Selenium, Se | 30.7 µg | 55.8% |
| Vitamin A, RAE | 178 µg | 19.8% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 2.5 µg | 12.5% |
| Vitamin E (alpha-tocopherol) | 1.04 mg | 6.9% |
| Vitamin K (phylloquinone) | 0.3 µg | 0.3% |
| Thiamin | 0.06 mg | 5.1% |
| Riboflavin | 0.39 mg | 30.2% |
| Niacin | 0 mg | 0% |
| Vitamin B-6 | 0.06 mg | 3.5% |
| Folate, DFE | 53 µg | 13.3% |
| Vitamin B-12 | 0.81 µg | 33.8% |
| Choline, total | 265 mg | 48.2% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 0 µg | — |
| Cryptoxanthin, beta | 13 µg | — |
| Fatty acids, total monounsaturated | 4.08 g | — |
| Fatty acids, total polyunsaturated | 2.02 g | — |
| Folate, food | 53 µg | — |
| Folate, total | 53 µg | — |
| Folic acid | 0 µg | — |
| Lutein + zeaxanthin | 497 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0.24 g | — |
| MUFA 18:1 | 3.79 g | — |
| MUFA 20:1 | 0.01 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 1.59 g | — |
| PUFA 18:3 | 0.08 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 177 µg | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0.03 g | — |
| SFA 16:0 | 2.32 g | — |
| SFA 18:0 | 0.82 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 74.8 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 (55.8% DV), Choline (48.2% DV) and Vitamin B12 (33.8% 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 30.7 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 265 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 0.81 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 referenceVitamin A: vision and immune function
This amount provides 178 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 referencePhosphorus: bones and cellular energy
This amount provides 182 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. 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 30.7 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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