USDA’s egg and omelet list contains a wide variety of egg based dishes. So the fundamental PRAL principles are important here. Because eggs have similar acid load values of around 5 or 6 per 100 calories. But PRAL values are affected by ingredients added to omelets and souffles.
We see 2 alkaline egg dishes in the list. But one is a souffle which has only a small amount of egg per serving. The alkaline omelet is a good example of how to make any egg dish alkaline. Just add plenty of vegetables.
Before you use this PRAL Eggs and Omelets List, you must understand and agree to PRAL Food Lists Principles
Acid-Alkaline Eggs and Omelets List
I list egg dishes with the lowest PRAL index first. Because these have the lowest acid load. So the least acid-forming foods show first. But you can click the food table headings to change sort order.
| Main food description | Energy (kcal per 100 g) | PRAL (100 g) |
PRAL ( 100 calories ) |
|---|---|---|---|
| Cheese souffle | 204 | 5.77 | 2.83 |
| Chicken or turkey souffle | 169 | 6.59 | 3.90 |
| Seafood souffle | 151 | 5.51 | 3.65 |
| Egg, whole, raw | 143 | 9.54 | 6.67 |
| Egg, whole, cooked, NS as to cooking method | 179 | 9.15 | 5.11 |
| Egg, whole, boiled or poached | 142 | 9.48 | 6.68 |
| Egg, whole, fried, NS as to fat added in cooking | 207 | 10.07 | 4.86 |
| Egg, whole, fried without fat | 161 | 10.74 | 6.67 |
| Egg, whole, fried with margarine | 204 | 10.03 | 4.92 |
| Egg, whole, fried with oil | 215 | 10.06 | 4.68 |
| Egg, whole, fried with butter | 204 | 10.07 | 4.94 |
| Egg, whole, fried with animal fat or meat drippings | 209 | 10.18 | 4.87 |
| Egg, whole, fried with cooking spray | 166 | 10.70 | 6.45 |
| Egg, whole, fried, NS as to type of fat | 207 | 10.07 | 4.86 |
| Egg, whole, fried, from fast food / restaurant | 196 | 10.29 | 5.25 |
| Egg, whole, baked, NS as to fat added in cooking | 168 | 7.74 | 4.61 |
| Egg, whole, baked, fat not added in cooking | 134 | 8.13 | 6.07 |
| Egg, whole, baked, fat added in cooking | 168 | 7.74 | 4.61 |
| Egg, whole, pickled | 154 | 8.91 | 5.79 |
| Egg, white only, raw | 52 | 2.10 | 4.04 |
| Egg, white, cooked, NS as to fat added in cooking | 111 | 2.22 | 2.00 |
| Egg, white, cooked, fat not added in cooking | 59 | 2.37 | 4.02 |
| Egg, white, cooked, fat added in cooking | 111 | 2.22 | 2.00 |
| Egg, yolk only, raw | 322 | 18.11 | 5.62 |
| Egg, yolk only, cooked, NS as to fat added in cooking | 404 | 19.14 | 4.74 |
| Egg, yolk only, cooked, fat not added in cooking | 363 | 20.41 | 5.62 |
| Egg, yolk only, cooked, fat added in cooking | 404 | 19.14 | 4.74 |
| Duck egg, cooked | 209 | 9.58 | 4.58 |
| Goose egg, cooked | 209 | 10.03 | 4.80 |
| Quail egg, canned | 178 | 12.19 | 6.85 |
| Egg, creamed | 150 | 4.15 | 2.77 |
| Egg, Benedict | 287 | 8.00 | 2.79 |
| Egg, deviled | 198 | 8.22 | 4.15 |
| Egg salad, made with mayonnaise | 257 | 7.32 | 2.85 |
| Egg salad, made with light mayonnaise | 172 | 7.02 | 4.08 |
| Egg salad, made with mayonnaise-type salad dressing | 174 | 7.09 | 4.07 |
| Egg salad, made with light mayonnaise-type salad dressing | 172 | 7.02 | 4.08 |
| Egg salad, made with creamy dressing | 212 | 8.23 | 3.88 |
| Egg salad, made with light creamy dressing | 155 | 7.05 | 4.55 |
| Egg salad, made with Italian dressing | 172 | 6.82 | 3.97 |
| Egg salad, made with light Italian dressing | 163 | 7.15 | 4.39 |
| Egg Salad, made with any type of fat free dressing | 139 | 6.74 | 4.85 |
| Huevos rancheros | 118 | 2.46 | 2.08 |
| Egg casserole with bread, cheese, milk and meat | 192 | 6.30 | 3.28 |
| Ripe plantain omelet, Puerto Rican style | 224 | -0.30 | -0.13 |
| Scrambled eggs with jerked beef, Puerto Rican style | 260 | 12.72 | 4.89 |
| Eggs a la Malaguena, Puerto Rican style | 96 | 3.39 | 3.53 |
| Shrimp-egg patty | 487 | 20.48 | 4.21 |
| Egg omelet or scrambled egg, NS as to fat added in cooking | 174 | 7.86 | 4.52 |
| Egg omelet or scrambled egg, made with margarine | 172 | 7.86 | 4.57 |
| Egg omelet or scrambled egg, made with oil | 180 | 7.90 | 4.39 |
| Egg omelet or scrambled egg, made with butter | 172 | 7.91 | 4.60 |
| Egg omelet or scrambled egg, made with animal fat or meat drippings | 175 | 7.98 | 4.56 |
| Egg omelet or scrambled egg, made with cooking spray | 141 | 8.25 | 5.85 |
| Egg omelet or scrambled egg, NS as to type of fat | 174 | 7.86 | 4.52 |
| Egg omelet or scrambled egg, made without fat | 137 | 8.29 | 6.05 |
| Egg omelet or scrambled egg, from fast food / restaurant | 212 | 11.54 | 5.44 |
| Egg omelet or scrambled egg, with cheese, made with margarine | 204 | 9.07 | 4.45 |
| Egg omelet or scrambled egg, with cheese, made with oil | 212 | 9.10 | 4.29 |
| Egg omelet or scrambled egg, with cheese, made with butter | 204 | 9.12 | 4.47 |
| Egg omelet or scrambled egg, with cheese, made with animal fat or meat drippings | 208 | 9.23 | 4.44 |
| Egg omelet or scrambled egg, with cheese, made with cooking spray | 178 | 9.53 | 5.35 |
| Egg omelet or scrambled egg, with cheese, made without fat | 175 | 9.58 | 5.47 |
| Egg omelet or scrambled egg, with meat, NS as to fat added in cooking | 221 | 8.52 | 3.86 |
| Egg omelet or scrambled egg, with meat, made with margarine | 220 | 8.53 | 3.88 |
| Egg omelet or scrambled egg, with meat, made with oil | 225 | 8.56 | 3.80 |
| Egg omelet or scrambled egg, with meat, made with butter | 220 | 8.57 | 3.90 |
| Egg omelet or scrambled egg, with meat, made with animal fat or meat drippings | 222 | 8.60 | 3.87 |
| Egg omelet or scrambled egg, with meat, made with cooking spray | 200 | 8.80 | 4.40 |
| Egg omelet or scrambled egg, with meat, NS as to type of fat | 221 | 8.52 | 3.86 |
| Egg omelet or scrambled egg, with meat, made without fat | 198 | 8.86 | 4.47 |
| Egg omelet or scrambled egg, with cheese and meat, NS as to fat added in cooking | 240 | 9.38 | 3.91 |
| Egg omelet or scrambled egg, with cheese and meat, made with margarine | 239 | 9.34 | 3.91 |
| Egg omelet or scrambled egg, with cheese and meat, made with oil | 244 | 9.38 | 3.84 |
| Egg omelet or scrambled egg, with cheese and meat, made with butter | 239 | 9.41 | 3.94 |
| Egg omelet or scrambled egg, with cheese and meat, made with animal fat or meat drippings | 241 | 9.44 | 3.92 |
| Egg omelet or scrambled egg, with cheese and meat, made with cooking spray | 222 | 9.67 | 4.36 |
| Egg omelet or scrambled egg, with cheese and meat, NS as to type of fat | 240 | 9.38 | 3.91 |
| Egg omelet or scrambled egg, with cheese and meat, made without fat | 220 | 9.66 | 4.39 |
| Egg omelet or scrambled egg, with tomatoes, fat added in cooking | 117 | 2.94 | 2.51 |
| Egg omelet or scrambled egg, with tomatoes, fat not added in cooking | 90 | 3.05 | 3.39 |
| Egg omelet or scrambled egg, with tomatoes, NS as to fat added in cooking | 117 | 2.94 | 2.51 |
| Egg omelet or scrambled egg, with dark-green vegetables, fat added in cooking | 156 | 5.45 | 3.49 |
| Egg omelet or scrambled egg, with dark-green vegetables, fat not added in cooking | 119 | 5.67 | 4.76 |
| Egg omelet or scrambled egg, with dark-green vegetables, NS as to fat added in cooking | 156 | 5.45 | 3.49 |
| Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, fat added in cooking | 140 | 4.44 | 3.17 |
| Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, fat not added in cooking | 107 | 4.59 | 4.29 |
| Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, NS as to fat added in cooking | 140 | 4.44 | 3.17 |
| Egg omelet or scrambled egg, with vegetables other than dark green and/or tomatoes, fat added in cooking | 155 | 4.59 | 2.96 |
| Egg omelet or scrambled egg, with vegetables other than dark green and/or tomatoes, fat not added in cooking | 105 | 4.85 | 4.62 |
| Egg omelet or scrambled egg, with vegetables other than dark green and/or tomatoes, NS as to fat added in cooking | 155 | 4.59 | 2.96 |
| Egg omelet or scrambled egg, with cheese and tomatoes, fat added in cooking | 142 | 4.09 | 2.88 |
| Egg omelet or scrambled egg, with cheese and tomatoes, fat not added in cooking | 117 | 4.22 | 3.61 |
| Egg omelet or scrambled egg, with cheese and tomatoes, NS as to fat added in cooking | 142 | 4.09 | 2.88 |
| Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat added in cooking | 185 | 6.73 | 3.64 |
| Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat not added in cooking | 153 | 7.00 | 4.58 |
| Egg omelet or scrambled egg, with cheese and dark-green vegetables, NS as to fat added in cooking | 185 | 6.73 | 3.64 |
| Egg omelet or scrambled egg, with cheese, tomatoes, and dark-green vegetables, fat added in cooking | 167 | 5.66 | 3.39 |
| Egg omelet or scrambled egg, with cheese, tomatoes, and dark-green vegetables, fat not added in cooking | 139 | 5.87 | 4.22 |
| Egg omelet or scrambled egg, with cheese, tomatoes, and dark-green vegetables, NS as to fat added in cooking | 167 | 5.66 | 3.39 |
| Egg omelet or scrambled egg, with cheese and vegetables other than dark green and/or tomatoes, fat added in cooking | 180 | 5.72 | 3.18 |
| Egg omelet or scrambled egg, with cheese and vegetables other than dark green and/or tomatoes, fat not added in cooking | 135 | 6.08 | 4.50 |
| Egg omelet or scrambled egg, with cheese and vegetables other than dark green and/or tomatoes, NS as to fat added in cooking | 180 | 5.72 | 3.18 |
| Egg omelet or scrambled egg, with meat and tomatoes, fat added in cooking | 163 | 4.98 | 3.06 |
| Egg omelet or scrambled egg, with meat and tomatoes, fat not added in cooking | 138 | 5.17 | 3.75 |
| Egg omelet or scrambled egg, with meat and tomatoes, NS as to fat added in cooking | 163 | 4.98 | 3.06 |
| Egg omelet or scrambled egg, with meat and dark-green vegetables, fat added in cooking | 186 | 6.78 | 3.65 |
| Egg omelet or scrambled egg, with meat and dark-green vegetables, fat not added in cooking | 155 | 7.05 | 4.55 |
| Egg omelet or scrambled egg, with meat and dark-green vegetables, NS as to fat added in cooking | 186 | 6.78 | 3.65 |
| Egg omelet or scrambled egg, with meat, tomatoes, and dark-green vegetables, fat added in cooking | 176 | 6.31 | 3.59 |
| Egg omelet or scrambled egg, with meat, tomatoes, and dark-green vegetables, fat not added in cooking | 147 | 6.54 | 4.45 |
| Egg omelet or scrambled egg, with meat, tomatoes, and dark-green vegetables, NS as to fat added in cooking | 176 | 6.31 | 3.59 |
| Egg omelet or scrambled egg, with meat and vegetables other than dark-green and/or tomatoes, fat added in cooking | 208 | 6.79 | 3.26 |
| Egg omelet or scrambled egg, with meat and vegetables other than dark-green and/or tomatoes, fat not added in cooking | 161 | 7.21 | 4.48 |
| Egg omelet or scrambled egg, with meat and vegetables other than dark-green and/or tomatoes, NS as to fat added in cooking | 208 | 6.79 | 3.26 |
| Egg omelet or scrambled egg, with cheese, meat, and tomatoes, fat added in cooking | 183 | 5.97 | 3.26 |
| Egg omelet or scrambled egg, with cheese, meat, and tomatoes, fat not added in cooking | 161 | 6.11 | 3.80 |
| Egg omelet or scrambled egg, with cheese, meat, and tomatoes, NS as to fat added in cooking | 183 | 5.97 | 3.26 |
| Egg omelet or scrambled egg, with cheese, meat, and dark-green vegetables, fat added in cooking | 226 | 8.65 | 3.83 |
| Egg omelet or scrambled egg, with cheese, meat, and dark-green vegetables, fat not added in cooking | 199 | 8.95 | 4.50 |
| Egg omelet or scrambled egg, with cheese, meat, and dark-green vegetables, NS as to fat added in cooking | 226 | 8.65 | 3.83 |
| Egg omelet or scrambled egg, with cheese, meat, tomatoes, and dark-green vegetables, fat added in cooking | 215 | 7.98 | 3.71 |
| Egg omelet or scrambled egg, with cheese, meat, tomatoes, and dark-green vegetables, fat not added in cooking | 189 | 8.19 | 4.33 |
| Egg omelet or scrambled egg, with cheese, meat, tomatoes, and dark-green vegetables, NS as to fat added in cooking | 215 | 7.98 | 3.71 |
| Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat added in cooking | 228 | 7.73 | 3.39 |
| Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat not added in cooking | 186 | 8.16 | 4.39 |
| Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, NS as to fat added in cooking | 228 | 7.73 | 3.39 |
| Egg omelet or scrambled egg, with potatoes and/or onions, fat added in cooking | 163 | 3.16 | 1.94 |
| Egg omelet or scrambled egg, with potatoes and/or onions, fat not added in cooking | 117 | 3.32 | 2.84 |
| Egg omelet or scrambled egg, with potatoes and/or onions, NS as to fat added in cooking | 163 | 3.16 | 1.94 |
| Egg white omelet, scrambled, or fried, NS as to fat added in cooking | 111 | 2.22 | 2.00 |
| Egg white omelet, scrambled, or fried, made with margarine | 108 | 2.18 | 2.02 |
| Egg white omelet, scrambled, or fried, made with oil | 119 | 2.21 | 1.86 |
| Egg white omelet, scrambled, or fried, made with butter | 108 | 2.24 | 2.07 |
| Egg white omelet, scrambled, or fried, made with cooking spray | 64 | 2.36 | 3.69 |
| Egg white omelet, scrambled, or fried, NS as to type of fat | 111 | 2.22 | 2.00 |
| Egg white omelet, scrambled, or fried, made without fat | 59 | 2.37 | 4.02 |
| Egg white, omelet, scrambled, or fried, with cheese, fat added in cooking | 167 | 4.58 | 2.74 |
| Egg white, omelet, scrambled, or fried, with cheese, fat not added in cooking | 118 | 4.80 | 4.07 |
| Egg white, omelet, scrambled, or fried, with cheese, NS as to fat added in cooking | 167 | 4.58 | 2.74 |
| Egg white, omelet, scrambled, or fried, with meat, fat added in cooking | 195 | 5.07 | 2.60 |
| Egg white, omelet, scrambled, or fried, with meat, fat not added in cooking | 161 | 5.27 | 3.27 |
| Egg white, omelet, scrambled, or fried, with meat, NS as to fat added in cooking | 195 | 5.07 | 2.60 |
| Egg white, omelet, scrambled, or fried, with vegetables, fat added in cooking | 113 | 0.46 | 0.41 |
| Egg white, omelet, scrambled, or fried, with vegetables, fat not added in cooking | 49 | 0.49 | 1.00 |
| Egg white, omelet, scrambled, or fried, with vegetables, NS as to fat added in cooking | 113 | 0.46 | 0.41 |
| Egg white, omelet, scrambled, or fried, with cheese and meat, fat added in cooking | 219 | 6.37 | 2.91 |
| Egg white, omelet, scrambled, or fried, with cheese and meat, fat not added in cooking | 190 | 6.60 | 3.47 |
| Egg white, omelet, scrambled, or fried, with cheese and meat, NS as to fat added in cooking | 219 | 6.37 | 2.91 |
| Egg white, omelet, scrambled, or fried, with cheese and vegetables, fat added in cooking | 145 | 2.15 | 1.48 |
| Egg white, omelet, scrambled, or fried, with cheese and vegetables, fat not added in cooking | 90 | 2.30 | 2.56 |
| Egg white, omelet, scrambled, or fried, with cheese and vegetables, NS as to fat added in cooking | 145 | 2.15 | 1.48 |
| Egg white, omelet, scrambled, or fried, with meat and vegetables, fat added in cooking | 175 | 3.15 | 1.80 |
| Egg white, omelet, scrambled, or fried, with meat and vegetables, fat not added in cooking | 118 | 3.38 | 2.86 |
| Egg white, omelet, scrambled, or fried, with meat and vegetables, NS as to fat added in cooking | 175 | 3.15 | 1.80 |
| Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables, fat added in cooking | 201 | 4.57 | 2.27 |
| Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables, fat not added in cooking | 151 | 4.84 | 3.21 |
| Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables, NS as to fat added in cooking | 201 | 4.57 | 2.27 |
| Egg substitute, omelet, scrambled, or fried, NS as to fat added in cooking | 107 | 1.85 | 1.73 |
| Egg substitute, omelet, scrambled, or fried, made with margarine | 104 | 1.82 | 1.75 |
| Egg substitute, omelet, scrambled, or fried, made with oil | 114 | 1.84 | 1.61 |
| Egg substitute, omelet, scrambled, or fried, made with butter | 104 | 1.89 | 1.82 |
| Egg substitute, omelet, scrambled, or fried, NS as to type of fat | 107 | 1.85 | 1.73 |
| Egg substitute, omelet, scrambled, or fried, made with cooking spray | 59 | 1.96 | 3.32 |
| Egg substitute, omelet, scrambled, or fried, made without fat | 54 | 1.96 | 3.63 |
| Egg substitute, cheese flavored, omelet, scrambled, or fried, fat added in cooking | 114 | 1.84 | 1.61 |
| Egg substitute, cheese flavored, omelet, scrambled, or fried, fat not added in cooking | 54 | 1.96 | 3.63 |
| Egg substitute, cheese flavored, omelet, scrambled, or fried, NS as to fat added in cooking | 114 | 1.84 | 1.61 |
| Egg substitute, vegetable flavored, omelet, scrambled, or fried, fat added in cooking | 114 | 1.84 | 1.61 |
| Egg substitute, vegetable flavored, omelet, scrambled, or fried, fat not added in cooking | 54 | 1.96 | 3.63 |
| Egg substitute, vegetable flavored, omelet, scrambled, or fried, NS as to fat added in cooking | 114 | 1.84 | 1.61 |
| Egg substitute, omelet, scrambled, or fried, with cheese, fat added in cooking | 163 | 4.21 | 2.58 |
| Egg substitute, omelet, scrambled, or fried, with cheese, fat not added in cooking | 115 | 4.47 | 3.89 |
| Egg substitute, omelet, scrambled, or fried, with cheese, NS as to fat added in cooking | 163 | 4.21 | 2.58 |
| Egg substitute, omelet, scrambled, or fried, with meat, fat added in cooking | 192 | 4.82 | 2.51 |
| Egg substitute, omelet, scrambled, or fried, with meat, fat not added in cooking | 158 | 5.06 | 3.20 |
| Egg substitute, omelet, scrambled, or fried, with meat, NS as to fat added in cooking | 192 | 4.82 | 2.51 |
| Egg substitute, omelet, scrambled, or fried, with vegetables, fat added in cooking | 110 | 0.21 | 0.19 |
| Egg substitute, omelet, scrambled, or fried, with vegetables, fat not added in cooking | 46 | 0.21 | 0.46 |
| Egg substitute, omelet, scrambled, or fried, with vegetables, NS as to fat added in cooking | 110 | 0.21 | 0.19 |
| Egg substitute, omelet, scrambled, or fried, with cheese and meat, fat added in cooking | 217 | 6.16 | 2.84 |
| Egg substitute, omelet, scrambled, or fried, with cheese and meat, fat not added in cooking | 187 | 6.36 | 3.40 |
| Egg substitute, omelet, scrambled, or fried, with cheese and meat, NS as to fat added in cooking | 217 | 6.16 | 2.84 |
| Egg substitute, omelet, scrambled, or fried, with cheese and vegetables, fat added in cooking | 142 | 1.94 | 1.37 |
| Egg substitute, omelet, scrambled, or fried, with cheese and vegetables, fat not added in cooking | 87 | 2.07 | 2.38 |
| Egg substitute, omelet, scrambled, or fried, with cheese and vegetables, NS as to fat added in cooking | 142 | 1.94 | 1.37 |
| Egg substitute, omelet, scrambled, or fried, with meat and vegetables, fat added in cooking | 173 | 2.91 | 1.68 |
| Egg substitute, omelet, scrambled, or fried, with meat and vegetables, fat not added in cooking | 115 | 3.14 | 2.73 |
| Egg substitute, omelet, scrambled, or fried, with meat and vegetables, NS as to fat added in cooking | 173 | 2.91 | 1.68 |
| Egg substitute, omelet, scrambled, or fried, with cheese, meat, and vegetables, fat added in cooking | 199 | 4.37 | 2.20 |
| Egg substitute, omelet, scrambled, or fried, with cheese, meat, and vegetables, fat not added in cooking | 148 | 4.66 | 3.15 |
| Egg substitute, omelet, scrambled, or fried, with cheese, meat, and vegetables, NS as to fat added in cooking | 199 | 4.37 | 2.20 |
| Spinach souffle | 126 | 0.71 | 0.56 |
| Squash, winter, souffle | 78 | -1.47 | -1.88 |
| Squash, summer, souffle | 122 | 0.77 | 0.63 |
For the eggs category, the average PRAL values are 6.09 per 100 grams and 3.44 per 100 calories. To put this in context, compare with other protein foods in the Food Category List.
Your Alkaline Eggs and Omelets
Remember, factors such as growing conditions, variety, and preparation methods affect all food nutrients. USDA database values are an average of many samples. So your PRAL values for eggs will vary from day to day. But they are always an estimate of actual acid load on your kidneys. Which I explain more in the notes about PRAL principles on the category list page.
Leave Alkaline Diet & Eggs to browse the Complete PRAL Food Category List.
Alkaline Diet Eggs Related Topics
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Common Terms: Enduring Nutrient Facts, plantain
