1 serving (100 grams) contains 154 calories, 11.0 grams of protein, 11.0 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
366.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 33% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 295.2 mg | 12% | |
| Total Carbohydrates | 2.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 195.2 mcg | 976% | |
| Calcium | 128.6 mg | 9% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 300 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Egg omelet
An egg omelet is a versatile dish made by whisking eggs and cooking them in a pan, often with added ingredients like vegetables, cheese, or meats. Originating from France, the omelet is a staple in global cuisines due to its simplicity and adaptability. Nutritionally, a basic omelet (made from two large eggs) provides approximately 140 calories, 12 grams of protein, 10 grams of fat (3 grams saturated), and various vitamins and minerals, including vitamin D, vitamin B12, selenium, and choline. These nutrients make omelets a nutrient-dense option, especially for breakfast or as a quick protein-rich meal.
Health Benefits
- Rich in high-quality protein (about 6 grams per large egg), which supports muscle repair and overall growth.
- Good source of choline (147 mg per large egg), crucial for brain health and cognitive function.
- Contains vitamin D (1 mcg per large egg), essential for bone health and immune support.
Dietary Considerations
Selection and Storage
Store raw eggs in the refrigerator at 40°F (4°C) and consume cooked omelets immediately or within 24 hours when refrigerated.
Common Questions About Egg omelet Nutrition
Is an egg omelet high in protein?
Yes, an egg omelet is high in protein. Two large eggs provide approximately 12 grams of protein, which is essential for muscle growth and repair. Adding extra ingredients like cheese or meat can increase the protein content further.
Can I eat an egg omelet on a keto diet?
Absolutely! An egg omelet is ideal for a keto diet as eggs are naturally low in carbs and high in healthy fats and protein. Be mindful of added ingredients—avoid high-carb fillers like potatoes and opt for keto-friendly options like avocado or spinach.
What are the health benefits of eating an egg omelet?
Egg omelets are nutrient-dense, providing protein, vitamins D, B12, and choline, which support brain health and energy metabolism. They are also a good source of antioxidants like lutein and zeaxanthin, which benefit eye health. However, for individuals with high cholesterol concerns, moderation is recommended.
How many eggs should I use for an omelet serving?
A standard portion is made with two to three eggs, which provides around 140–210 calories depending on preparation method and additional ingredients. Pairing a two-egg omelet with vegetables can enhance its nutritional profile without significantly increasing calorie content.
How does an egg omelet compare to scrambled eggs?
An egg omelet allows you to incorporate ingredients like vegetables and cheese into a cohesive dish, while scrambled eggs are typically simpler and quicker to prepare. Nutritionally, both are similar, but omelets offer more versatility for customizing flavors and textures.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin B12 Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDetails the health benefits and dietary sources of Vitamin B12, found in egg omelets.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Agriculture and U.S. Department of Health and Human ServicesProvides guidance on the inclusion of eggs as part of a healthy dietary pattern.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
