An egg breakfast cuts next-meal intake by 22%. Satiety effect (Vander Wal et al., J Am Coll Nutr 2005). Per 100 g: 195 kcal, 14.5 g protein, 14.8 g fat. Fillings change the macros substantially — weigh everything.
How should I track Omelette, ham and cheese?
Omelette, ham and cheese is a good source of zinc. Eggs are simple to track, but size matters more than you think. A "large" egg can range from 45 to 70 g without the shell, which means calorie content varies by up to 50%. Research shows portion estimation errors reach 50–200% for protein-dense foods (Almiron-Roig et al., Appetite 2013). For accurate tracking of Omelette, ham and cheese, crack and weigh on a kitchen scale — it takes two seconds. Cooking method matters too: a boiled egg is roughly 70 calories, while fried in 5 g oil it jumps to about 110. Log cooking fat separately.