1 serving (100 grams) contains 154 calories, 11.1 grams of protein, 11.2 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
366.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.7 g | 34% | |
| Saturated Fat | 8.3 g | 41% | |
| 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 | 1.7 g | ||
| protein | 26.4 g | 52% | |
| Vitamin D | 207.1 mcg | 1035% | |
| Calcium | 128.6 mg | 9% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 304.8 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 omlet
An egg omelet is a dish made by whisking eggs and cooking them in a skillet, often with added ingredients like vegetables, cheese, or meats. Originating in ancient Persia and later refined in French cuisine, the omelet is now a global breakfast staple. Nutritionally, eggs provide high-quality protein, essential for muscle repair and maintenance. A single large egg contains about 70 calories, 6 grams of protein, and vital nutrients such as vitamin D, choline, and selenium. Depending on the additional ingredients, an omelet can be a nutrient-dense meal offering a balance of macronutrients and micronutrients.
Health Benefits
- Eggs are an excellent source of high-quality protein, containing all nine essential amino acids needed for body functions.
- Rich in choline, eggs support brain health and are crucial for fetal development during pregnancy.
- Vitamin D in eggs aids in calcium absorption and helps promote bone health.
- Eggs provide selenium, an antioxidant that supports immune function and combats oxidative stress.
- Lutein and zeaxanthin found in eggs are carotenoids that support eye health and may reduce the risk of age-related macular degeneration.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at or below 40°F (4°C) and consume them before the expiration date. Cooked omelets can be stored in an airtight container in the fridge for up to 3 days.
Common Questions About Egg omlet Nutrition
Is an egg omelet high in protein?
Yes, an egg omelet is high in protein. A standard 2-egg omelet contains approximately 12-14 grams of protein, depending on the preparation. Eggs are a complete protein source, meaning they provide all essential amino acids needed by the body.
Can I eat an egg omelet on a keto diet?
Yes, egg omelets are an excellent choice for a keto diet. Eggs are low in carbohydrates (around 1 gram per large egg) and high in healthy fats and protein. You can add keto-friendly fillings like cheese, avocado, spinach, or mushrooms for additional nutrients and flavor.
What are the health benefits and concerns of eating an egg omelet?
Egg omelets are nutrient-rich, providing protein, vitamins (like B12, D, and choline), and essential minerals such as selenium and phosphorus. However, if made with excessive butter, cheese, or processed meats, they may become calorie-dense and high in saturated fat. It’s best to prepare omelets with moderate portions and include vegetables for added fiber and antioxidants.
What is a recommended portion size for an egg omelet?
A typical portion size for an egg omelet is made with 2-3 eggs, which provides a balance of protein (about 12-21 grams) and calories (140-210 calories, excluding additional ingredients). Adjust portions depending on your calorie and protein needs, and balance the meal with a side of vegetables or whole grain toast if appropriate for your diet.
How does an egg omelet compare to scrambled eggs?
Both egg omelets and scrambled eggs are made using the same primary ingredient, eggs, so their nutritional profiles are similar. However, omelets allow for the addition of fillings like vegetables and cheese, offering more versatility in flavor and nutrients. Scrambled eggs are typically quicker to prepare but may include additional fat depending on the cooking method or added ingredients.
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.
