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 | 714.3 mg | 31% | |
| 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 | 119.0 mg | 9% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 285.7 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 omelette
An egg omelette is a traditional dish made by whisking eggs and cooking them in a pan, often folded around fillings like vegetables, cheese, or meats. Originating from various culinary traditions, including French, Indian, and American cuisines, it is a versatile recipe that can be customized to individual tastes. Eggs, the primary ingredient, are highly nutritious, rich in high-quality protein, healthy fats, and essential vitamins such as B12, riboflavin, and vitamin D. A plain egg omelette (2 large eggs) contains approximately 140 calories, 10g of fat, 12g of protein, and minimal carbohydrates. When paired with vegetables and lean proteins, it becomes a well-rounded meal option offering key micronutrients and satiety.
Health Benefits
- Eggs are an excellent source of high-quality protein (12g per 2 eggs), which supports muscle repair and growth.
- Rich in vitamin B12, which is crucial for red blood cell formation and neurological health.
- Contains vitamin D, important for bone health and immune function, with one egg providing about 4% of the daily recommended intake.
- High in choline, a nutrient essential for brain development and liver function.
- Provides antioxidants like lutein and zeaxanthin, which contribute to eye health and may reduce the risk of cataracts.
Dietary Considerations
Selection and Storage
Store raw eggs in the refrigerator at or below 40°F (4°C) and consume cooked omelette within 2 days if refrigerated. Reheat thoroughly before eating.
Common Questions About Egg omelette Nutrition
Is an egg omelette high in protein?
Yes, an egg omelette is a great source of protein. A standard 2-egg omelette provides approximately 12-14 grams of protein, depending on the size of the eggs. This makes it an excellent option for supporting muscle repair and growth.
Can I eat an egg omelette on a keto diet?
Yes, an egg omelette is very keto-friendly because it is low in carbohydrates and high in fats and protein. A 2-egg omelette contains about 1-2 grams of carbs, making it a great choice for a keto meal.
What are the health benefits or concerns of eating an egg omelette?
Egg omelettes are rich in high-quality protein, vitamins like B12 and D, and minerals such as selenium. However, they contain dietary cholesterol (about 372 mg per 2 eggs), which may be a concern for individuals with specific health conditions. Eating egg omelettes in moderation can be part of a healthy diet.
What is the recommended portion size for an egg omelette?
A common portion size for an omelette is 2-3 eggs, which provides about 140-210 calories depending on added ingredients like cheese or vegetables. Adjust portion sizes based on your caloric needs and dietary goals.
How does an egg omelette compare to scrambled eggs?
Nutritionally, an omelette and scrambled eggs are nearly identical if made with the same number of eggs. However, the preparation method of an omelette typically allows for fillings like vegetables, cheese, or meats, making it more versatile and customizable compared to plain scrambled eggs.
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.
- Eggs: Health benefits and nutritional informationHarvard T.H. Chan School of Public HealthExplains the nutritional profile of eggs, including their role in supporting muscle development and heart health.
- Eggs and cholesterol: Dietary guidance and cardiovascular healthAmerican Journal of Clinical NutritionExamines the relationship between egg consumption and cholesterol levels, offering insights supported by peer-reviewed research.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Health and Human ServicesHighlights recommendations for protein-rich foods, including 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.
