Energy
lower quarter121 kcalthis record per 100 g
- Corpus median
- 168 kcal
- Middle 50%
- 138–189 kcal
Based on 116 records reporting energy.
Breakfast foodsmoderate variability
Egg-white omelet, with cheese and vegetables calories: 123 per 102 g
This exact USDA record reports 123 calories for 102 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 white, omelet, scrambled, or fried, with cheese and vegetables
Quick facts
USDA reference amount · 102 g
- Calories
- 123 kcal
- Protein
- 10.6 g
- Carbohydrate
- 2.8 g
- Total fat
- 7.8 g
- Fiber
- 0.2 g
- Sodium
- 348 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 102 g
123calories
Egg white, omelet, scrambled, or fried, with cheese and vegetables
- Protein
- 10.6 g
- Carbs
- 2.8 g
- Fat
- 7.8 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 123 calories for USDA reference amount at 102 grams. On a fixed-weight basis, the same record contains 121 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 10.6 g protein, 0.2 g fiber, and 348 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 white, representing 72.8% of the record’s listed input weight. The record contains 5 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 62–163 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 2707294: “Egg white, omelet, scrambled, or fried, with cheese and vegetables.” 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 2707294, each row multiplies the published per-100-gram values by its stated weight. “1 egg white” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 egg whiteUSDA-listed household measure | 51 g | 62 kcal | 5.3 g | 0.1 g | 174 mg |
| USDA reference amountExact record reference weight | 102 g | 123 kcal | 10.6 g | 0.2 g | 348 mg |
| 1 cupUSDA-listed household measure | 135 g | 163 kcal | 14 g | 0.3 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, “lower quarter” describes FDC 2707294’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
lower quarter10.4 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 half0.2 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 2707294’s 102 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Calcium; the larger tradeoff-side percentage is Sodium. 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
Calcium113 mg
≈ 9% DV. This does not cross the FDA’s 20% ‘high’ guide.
Vitamin A77.5 µg
≈ 9% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium348 mg
≈ 15% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat3 g
≈ 15% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Egg white, omelet, scrambled, or fried, with cheese and vegetables,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2707296 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 egg white to 1 cup
USDA assigns those measures 51 g and 135 g. At this record’s fixed composition, scaled energy moves from 62 kcal to 163 kcal.
- 02
Record choice: compare with FDC 2707296
At an equal 100 g, this record has 67 mg less sodium than “Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Eggs, Grade A, Large, egg white
The source formulation has 5 input rows; Eggs, Grade A, Large, egg white supplies 72.8% 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 “omelet; scrambled; or fried; with cheese and vegetables” fits. Inspect FDC 2707296 when “omelet; scrambled; or fried; with cheese” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Egg white, omelet, scrambled, or fried, with cheese and vegetables
- Exact source wording
- “Egg white, omelet, scrambled, or fried, with cheese and vegetables”
- Source identity
- USDA FDC 2707294 · FNDDS 32400500
- Named qualifiers
- omelet · scrambled · or fried · with cheese and vegetables
Inspect this alternative when its fields fit better
Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables
- Exact source wording
- “Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables”
- Source identity
- USDA FDC 2707296 · FNDDS 32400700
- Named qualifiers
- omelet · scrambled · or fried · with cheese
- 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 “omelet”, “scrambled”, “or fried”, and “with cheese and vegetables”. 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 white, omelet, scrambled, or fried, with cheese and vegetables | 102 g123 kcal | 121 kcal | 10.4 g | 7.6 g | 0.2 g | 341 mg |
| Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables | 122 g165 kcal | 135 kcal | 11.5 g | 8.7 g | 0.1 g | 408 mg |
| Egg white, omelet, scrambled, or fried, with cheese | 82 g108 kcal | 132 kcal | 11.3 g | 8.5 g | 0 g | 371 mg |
| Egg white, omelet, scrambled, or fried, with vegetables | 92 g85 kcal | 92 kcal | 9.1 g | 5.1 g | 0.2 g | 259 mg |
| Egg substitute, omelet, scrambled, or fried, with cheese and vegetables | 110 g130 kcal | 118 kcal | 9.9 g | 7.6 g | 0.2 g | 365 mg |
| Egg white, omelet, scrambled, or fried, with meat and vegetables | 112 g116 kcal | 104 kcal | 10 g | 6.1 g | 0.2 g | 323 mg |
| Egg white, omelet, scrambled, or fried, with cheese and meat | 102 g144 kcal | 141 kcal | 12 g | 9.2 g | 0 g | 427 mg |
How to compare FDC 2707294: its source amount is 102 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 2707294, the 2 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 egg white
62 kcal
51 g
1 cup
163 kcal
135 g
At a glance
Nutrient signals in the source amount
For FDC 2707294, Saturated fat is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Saturated fat
3 g≈ 15% Daily ValueSodium
347.8 mg≈ 15% Daily ValueThe percentages above apply to FDC 2707294’s 102 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2707294 has no protein percentage here: Feast reports 10.6 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 2707294 at 102 g—not a measured or recommended plate.
- The representative USDA portion contains 348 mg sodium, about 15% 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 102 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 123 kcal 121 kcal | Not established Not established |
| Protein | 10.6 g 10.4 g | Not shown Not shown |
| Carbohydrate | 2.8 g 2.8 g | 1% 1% |
| Total fat | 7.8 g 7.6 g | 10% 10% |
| Dietary fiber | 0.2 g 0.2 g | 1% 1% |
| Sugars | 1 g 1 g | Not established Not established |
| Sodium | 347.8 mg 341 mg | 15% 15% |
| Saturated fat | 3 g 3 g | 15% 15% |
| Monounsaturated Fat | 2.3 g 2.3 g | Not established Not established |
| Polyunsaturated Fat | 1.4 g 1.4 g | Not established Not established |
| Cholesterol | 13.3 mg 13 mg | 4% 4% |
| Potassium | 188.7 mg 185 mg | 4% 4% |
| Calcium | 113.2 mg 111 mg | 9% 9% |
| Iron | 0.2 mg 0.2 mg | 1% 1% |
| Magnesium | 20.4 mg 20 mg | 5% 5% |
| Vitamin C | 3.9 mg 3.8 mg | 4% 4% |
| Vitamin D | 0.4 µg 0.4 µg | 2% 2% |
| Vitamin A | 77.5 µg 76 µg | 9% 8% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 79.4 g 77.8 g | Not established Not established |
For FDC 2707294, approximate percentages divide the displayed 102 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 2707294 to 5 source inputs totaling 137.3 g in its standardized formulation. Publishing that exact provenance makes “Egg white, omelet, scrambled, or fried, with cheese and vegetables” inspectable beside similarly named records.
How to read this
5 listed components
The largest listed inputs by source weight are Eggs, Grade A, Large, egg white, Cheese as ingredient in sandwiches, Dark green vegetables as ingredient in omelet. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
137.3 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 whiteUSDA ingredient 1124 · encyclopedia page available | 100 GM | 100 g | 72.8% |
| 2 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.2% |
| 3 | Oil or table fat, NFSUSDA ingredient 81200100 · encyclopedia page available | 7 GM | 7 g | 5.1% |
| 4 | Cheese as ingredient in sandwichesUSDA ingredient 99991400 · encyclopedia page available | 15 GM | 15 g | 10.9% |
| 5 | Dark green vegetables as ingredient in omeletUSDA ingredient 99997800 · encyclopedia page available | 15 GM | 15 g | 10.9% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2707294, 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 white, omelet, scrambled, or fried, with cheese and vegetables
- USDA category
- Eggs and omelets
- FDC ID
- 2707294
- FNDDS code
- 32400500
Closest inspectable record
Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables
- USDA category
- Eggs and omelets
- FDC ID
- 2707296
- FNDDS code
- 32400700
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 121 kcal | 135 kcal | −14 kcal |
| Protein | 10.4 g | 11.5 g | −1.1 g |
| Carbohydrate | 2.8 g | 2.6 g | +0.2 g |
| Total fat | 7.6 g | 8.7 g | −1.1 g |
| Dietary fiber | 0.2 g | 0.1 g | +0.1 g |
| Sodium | 341 mg | 408 mg | −67 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 14 less calories, 1.1 g less total fat, and 67 mg less sodium than “Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables.”
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.
3 of the six displayed differences clear 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 white; Salt, table; Oil or table fat, NFS; Cheese as ingredient in sandwiches; and 1 more.
Listed only in the comparison: Breakfast meat as ingredient in omelet.
Portion evidence
The listed portion sets differ
This record’s reference amount is 102 g; a familiar listed measure is 1 cup (135 g).
The comparison record’s reference amount is 122 g; a familiar listed measure is 1 cup (135 g).
Use the 100-gram row to compare FDC 2707294 with FDC 2707296 at equal mass; use their 102 g and 122 g source amounts only for portion matching.
Evidence boundary: FDC 2707294 versus FDC 2707296 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 →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Egg white, omelet, scrambled, or fried, with cheese and vegetables” beside explicitly linked source records; use them to compare preparations without turning FDC 2707294 into a universal recipe.
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 amount of absorbed frying fat, portion size, recipe or brand, cooking fat.
For “Egg white, omelet, scrambled, or fried, with cheese and vegetables,” resolve amount of absorbed frying fat first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
amount of absorbed frying 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.
- 02
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.
- 03
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.
- 04
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.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2707294 comes from FoodData Central Survey Foods (FNDDS). Its 121 kcal per 100 g becomes 123 kcal at 102 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: 2707294
FNDDS food code: 32400500
The scaling for FDC 2707294 can be exact while the match to “Egg white, omelet, scrambled, or fried, with cheese and vegetables” is wrong. That is why this profile keeps its 102 g weight, 5-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.