Energy
middle half176 kcalthis record per 100 g
- Corpus median
- 168 kcal
- Middle 50%
- 138–189 kcal
Based on 116 records reporting energy.
Breakfast foodsmoderate variability
Egg omelet, with cheese, with cooking spray calories: 211 per 120 g
This exact USDA record reports 211 calories for 120 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Exact USDA description: Egg omelet or scrambled egg, with cheese, made with cooking spray
Quick facts
USDA reference amount · 120 g
- Calories
- 211 kcal
- Protein
- 16 g
- Carbohydrate
- 2 g
- Total fat
- 15.5 g
- Fiber
- 0 g
- Sodium
- 409 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 120 g
211calories
Egg omelet or scrambled egg, with cheese, made with cooking spray
- Protein
- 16 g
- Carbs
- 2 g
- Fat
- 15.5 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 211 calories for USDA reference amount at 120 grams. On a fixed-weight basis, the same record contains 176 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 16 g protein, 0 g fiber, and 409 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is eggs, grade a, large, egg whole, representing 86% of the record’s listed input weight. The record contains 4 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 106–238 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2707211: “Egg omelet or scrambled egg, with cheese, made with cooking spray.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2707211, each row multiplies the published per-100-gram values by its stated weight. “1 egg” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 eggUSDA-listed household measure | 60 g | 106 kcal | 8 g | 0 g | 205 mg |
| USDA reference amountExact record reference weight | 120 g | 211 kcal | 16 g | 0 g | 409 mg |
| 1 cupUSDA-listed household measure | 135 g | 238 kcal | 18 g | 0 g | 460 mg |
02 · Fixed-weight context
Where 100 grams sits inside Eggs and omelets
The comparison set contains 116 exact records in the Eggs and omelets USDA category. Here, “middle half” describes FDC 2707211’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
upper quarter13.3 gthis record per 100 g
- Corpus median
- 11.6 g
- Middle 50%
- 10.6–12.6 g
Based on 116 records reporting protein.
Dietary fiber
middle half0 gthis record per 100 g
- Corpus median
- 0 g
- Middle 50%
- 0–0.2 g
Based on 116 records reporting dietary fiber.
Sodium
middle half341 mgthis record per 100 g
- Corpus median
- 314 mg
- Middle 50%
- 262–381 mg
Based on 116 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2707211’s 120 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin A; the larger tradeoff-side percentage is Saturated fat. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin A226.8 µg
≈ 25% DV. This crosses the FDA’s 20% ‘high’ guide.
Vitamin D3.1 µg
≈ 16% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Saturated fat5.9 g
≈ 29% DV. This crosses the FDA’s 20% ‘high’ guide.
Sodium409 mg
≈ 18% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Egg omelet or scrambled egg, with cheese, made with cooking spray,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2707226 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 egg to 1 cup
USDA assigns those measures 60 g and 135 g. At this record’s fixed composition, scaled energy moves from 106 kcal to 238 kcal.
- 02
Record choice: compare with FDC 2707226
At an equal 100 g, this record has 61 mg less sodium than “Egg omelet or scrambled egg, with cheese and meat, made with cooking spray.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Eggs, Grade A, Large, egg whole
The source formulation has 4 input rows; Eggs, Grade A, Large, egg whole supplies 86% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “with cheese; made with cooking spray” fits. Inspect FDC 2707226 when “with cheese and meat; made with cooking spray” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Egg omelet or scrambled egg, with cheese, made with cooking spray
- Exact source wording
- “Egg omelet or scrambled egg, with cheese, made with cooking spray”
- Source identity
- USDA FDC 2707211 · FNDDS 32130160
- Named qualifiers
- with cheese · made with cooking spray
Inspect this alternative when its fields fit better
Egg omelet or scrambled egg, with cheese and meat, made with cooking spray
- Exact source wording
- “Egg omelet or scrambled egg, with cheese and meat, made with cooking spray”
- Source identity
- USDA FDC 2707226 · FNDDS 32130360
- Named qualifiers
- with cheese and meat · made with cooking spray
- Source inputs unique in this pair
- Breakfast meat as ingredient in omelet
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “with cheese” and “made with cooking spray”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordEgg omelet or scrambled egg, with cheese, made with cooking spray | 120 g211 kcal | 176 kcal | 13.3 g | 12.9 g | 0 g | 341 mg |
| Egg omelet or scrambled egg, with cheese and meat, made with cooking spray | 160 g291 kcal | 182 kcal | 13.9 g | 13.3 g | 0 g | 402 mg |
| Egg omelet or scrambled egg, made with cooking spray | 100 g149 kcal | 149 kcal | 12.2 g | 10.6 g | 0 g | 243 mg |
| Egg omelet or scrambled egg, with meat, made with cooking spray | 140 g227 kcal | 162 kcal | 13.4 g | 11.5 g | 0 g | 353 mg |
| Egg omelet or scrambled egg, with cheese, made with margarine | 130 g252 kcal | 194 kcal | 12.6 g | 15.4 g | 0 g | 364 mg |
| Egg omelet or scrambled egg, with cheese, made with butter | 130 g264 kcal | 203 kcal | 12.7 g | 16.3 g | 0 g | 354 mg |
| Egg omelet or scrambled egg, with cheese, made with oil | 130 g276 kcal | 212 kcal | 12.6 g | 17.4 g | 0 g | 324 mg |
How to compare FDC 2707211: its source amount is 120 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2707211, the 2 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 egg
106 kcal
60 g
1 cup
238 kcal
135 g
At a glance
Nutrient signals in the source amount
For FDC 2707211, Cholesterol is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Cholesterol
438 mg≈ 146% Daily ValueSaturated fat
5.9 g≈ 29% Daily ValueThe percentages above apply to FDC 2707211’s 120 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2707211 has no protein percentage here: Feast reports 16 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2707211 at 120 g—not a measured or recommended plate.
- The representative USDA portion contains 409 mg sodium, about 18% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 120 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 211 kcal 176 kcal | Not established Not established |
| Protein | 16 g 13.3 g | Not shown Not shown |
| Carbohydrate | 2 g 1.7 g | 1% 1% |
| Total fat | 15.5 g 12.9 g | 20% 17% |
| Dietary fiber | 0 g 0 g | 0% 0% |
| Sugars | 0.6 g 0.5 g | Not established Not established |
| Sodium | 409.2 mg 341 mg | 18% 15% |
| Saturated fat | 5.9 g 4.9 g | 29% 25% |
| Monounsaturated Fat | 5.3 g 4.4 g | Not established Not established |
| Polyunsaturated Fat | 2.3 g 1.9 g | Not established Not established |
| Cholesterol | 438 mg 365 mg | 146% 122% |
| Potassium | 159.6 mg 133 mg | 3% 3% |
| Calcium | 189.6 mg 158 mg | 15% 12% |
| Iron | 1.8 mg 1.5 mg | 10% 8% |
| Magnesium | 15.6 mg 13 mg | 4% 3% |
| Vitamin C | 0 mg 0 mg | 0% 0% |
| Vitamin D | 3.1 µg 2.6 µg | 16% 13% |
| Vitamin A | 226.8 µg 189 µg | 25% 21% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 84.6 g 70.5 g | Not established Not established |
For FDC 2707211, approximate percentages divide the displayed 120 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2707211 to 4 source inputs totaling 116.3 g in its standardized formulation. Publishing that exact provenance makes “Egg omelet or scrambled egg, with cheese, made with cooking spray” inspectable beside similarly named records.
How to read this
4 listed components
The largest listed inputs by source weight are Eggs, Grade A, Large, egg whole, Cheese as ingredient in sandwiches, Oil, PAM cooking spray, original. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
116.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Eggs, Grade A, Large, egg wholeUSDA ingredient 1123 · encyclopedia page available | 100 GM | 100 g | 86% |
| 2 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
| 3 | Oil, PAM cooking spray, originalUSDA ingredient 4679 · encyclopedia page available | 1 GM | 1 g | 0.9% |
| 4 | Cheese as ingredient in sandwichesUSDA ingredient 99991400 · encyclopedia page available | 15 GM | 15 g | 12.9% |
Exact-record context
What makes this USDA record distinct?
For FDC 2707211, the close-record rule searches the USDA “Eggs and omelets” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Egg omelet or scrambled egg, with cheese, made with cooking spray
- USDA category
- Eggs and omelets
- FDC ID
- 2707211
- FNDDS code
- 32130160
Closest inspectable record
Egg omelet or scrambled egg, with cheese and meat, made with cooking spray
- USDA category
- Eggs and omelets
- FDC ID
- 2707226
- FNDDS code
- 32130360
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 176 kcal | 182 kcal | −6 kcal |
| Protein | 13.3 g | 13.9 g | −0.6 g |
| Carbohydrate | 1.7 g | 1.7 g | Same listed value |
| Total fat | 12.9 g | 13.3 g | −0.4 g |
| Dietary fiber | 0 g | 0 g | Same listed value |
| Sodium | 341 mg | 402 mg | −61 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 61 mg less sodium than “Egg omelet or scrambled egg, with cheese and meat, made with cooking spray.”
Only the comparison record lists Breakfast meat as ingredient in omelet. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
1 of the six displayed differences clears the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Eggs, Grade A, Large, egg whole; Salt, table; Oil, PAM cooking spray, original; Cheese as ingredient in sandwiches.
Listed only in the comparison: Breakfast meat as ingredient in omelet.
Portion evidence
The listed portion sets differ
This record’s reference amount is 120 g; a familiar listed measure is 1 cup (135 g).
The comparison record’s reference amount is 160 g; a familiar listed measure is 1 cup (135 g).
Use the 100-gram row to compare FDC 2707211 with FDC 2707226 at equal mass; use their 120 g and 160 g source amounts only for portion matching.
Evidence boundary: FDC 2707211 versus FDC 2707226 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full eggs and omelets source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2707211 appears in 2 pair pages that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
2 material nutrient differencesEgg omelet or scrambled egg, with cheese, made… vs Egg omelet or scrambled egg, with cheese, made…Inspect descriptions, portions, formulations, and both sources →2 material nutrient differencesEgg omelet or scrambled egg, with cheese, made… vs Egg omelet or scrambled egg, with cheese, made…Inspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Egg omelet or scrambled egg, with cheese, made with cooking spray” beside explicitly linked source records; use them to compare preparations without turning FDC 2707211 into a universal recipe.
Specific variation Egg omelet or scrambled egg, with cheese Egg omelet or scrambled egg, with cheese: compare 16 exact USDA records by source calories, 100-gram values, portions, and citations. Meal family guide Egg omelet or scrambled eggs Egg omelet or scrambled eggs: compare 59 exact USDA records by source calories, 100-gram values, portions, and citations.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, recipe or brand, cooking fat, toppings and add-ins.
For “Egg omelet or scrambled egg, with cheese, made with cooking spray,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
recipe or brand
Prefer a package, menu, or known recipe when it identifies the food more precisely. Otherwise preserve the generic record as an explicit approximation.
- 03
cooking fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
- 04
toppings and add-ins
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2707211 comes from FoodData Central Survey Foods (FNDDS). Its 176 kcal per 100 g becomes 211 kcal at 120 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2707211
FNDDS food code: 32130160
The scaling for FDC 2707211 can be exact while the match to “Egg omelet or scrambled egg, with cheese, made with cooking spray” is wrong. That is why this profile keeps its 120 g weight, 4-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.