1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 333.3 mg | 111% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 396.8 mg | 8% | |
* 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 with vegetables
An egg omelette with vegetables is a nutrient-rich dish that combines eggs with assorted vegetables like bell peppers, spinach, onions, and tomatoes. Originating from French cuisine, omelettes have become a global favorite due to their versatility and quick preparation. Eggs provide high-quality protein and essential nutrients, while vegetables contribute dietary fiber, vitamins, and minerals. A typical serving is low in calories and contains essential vitamins such as B12, D, and A, along with minerals like selenium and choline, making it a balanced choice for breakfast or lunch.
Health Benefits
- Rich in protein from eggs, supporting muscle repair and growth (6 grams of protein per large egg).
- High in vitamin A from vegetables such as spinach and bell peppers, promoting healthy vision and immune function (700-900 mcg RAE recommended daily intake).
- Contains choline from eggs, critical for brain health and memory function (147 mg per large egg).
Dietary Considerations
Selection and Storage
Store cooked omelette in an airtight container in the refrigerator and consume within 2-3 days. Fresh eggs should be stored in the refrigerator at or below 40°F (4°C).
Common Questions About Egg omelette with vegetables Nutrition
Is an egg omelette with vegetables high in protein?
Yes, an egg omelette with vegetables is a great source of protein. A standard two-egg omelette contains approximately 12-14 grams of protein, depending on the size of the eggs. Adding vegetables like spinach or mushrooms enhances its nutritional profile without significantly affecting protein content.
Can I eat an egg omelette with vegetables on a keto diet?
Yes, an egg omelette with vegetables is keto-friendly as it is low in carbs and high in healthy fats and protein. Be sure to use non-starchy vegetables like spinach, bell peppers, or zucchini to keep the carbohydrate count low, typically under 5 grams per serving.
What are the health benefits of eating an egg omelette with vegetables?
An egg omelette with vegetables provides a balanced mix of protein, healthy fats, vitamins, and minerals. Eggs are rich in choline, which supports brain health, while vegetables like spinach or bell peppers add fiber, vitamin C, and antioxidants. However, limit the use of excess oil, butter, or cheese to keep it heart-healthy.
How much of an egg omelette with vegetables should I eat per serving?
A common serving size is a two-egg omelette with about 1/2 to 1 cup of chopped vegetables. This portion provides roughly 150-200 calories depending on the vegetables and cooking method, making it a satisfying meal for most individuals. Adjust portion sizes based on your hunger and dietary needs.
How does an egg omelette with vegetables compare to scrambled eggs with vegetables?
An egg omelette with vegetables is similar nutritionally to scrambled eggs with vegetables, as they both include the same key ingredients. However, an omelette may use less oil or butter if cooked properly, making it a slightly lighter option. Scrambled eggs often have a fluffier texture and may mix vegetables more evenly.
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.
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.
