1 serving (120 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 |
400.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30 g | 38% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 420 mg | 140% | |
| Sodium | 600 mg | 26% | |
| Total Carbohydrates | 10.0 g | 3% | |
| Dietary Fiber | 2.0 g | 7% | |
| Sugars | 4.0 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 80.0 mcg | 400% | |
| Calcium | 200.0 mg | 15% | |
| Iron | 3 mg | 16% | |
| Potassium | 500.0 mg | 10% | |
* 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 vegetable omelette
An egg vegetable omelette is a versatile dish that originated as part of diverse culinary traditions worldwide, particularly in European and Mediterranean cuisines. It is typically made by whisking eggs and combining them with chopped vegetables like bell peppers, onions, spinach, or tomatoes, then cooking the mixture in a pan. Rich in both macronutrients and micronutrients, an egg vegetable omelette provides a balance of protein, healthy fats, and fiber. A standard serving (2 eggs with vegetables) offers around 150-250 calories, 12-14 grams of protein, and various essential vitamins such as vitamin A, vitamin C, and folate, along with minerals like iron and potassium. The dish is highly customizable in terms of ingredients and flavor and can be made to suit different dietary needs.
Health Benefits
- High-quality protein from eggs helps support muscle repair and growth (6g protein per large egg).
- Packed with antioxidants like lutein and zeaxanthin from spinach and peppers, which promote eye health.
- Provides essential vitamins, including vitamin C from vegetables, which supports immune function.
- Rich in choline from eggs, which plays a role in brain health and development.
- Offers dietary fiber from vegetables, aiding in digestive health and maintaining satiety.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator and consume within 2 days. Reheat gently on a stovetop or microwave to maintain texture.
Common Questions About Egg vegetable omelette Nutrition
Is an egg vegetable omelette high in protein?
Yes, an egg vegetable omelette is high in protein. A typical 2-egg omelette contains about 12-14 grams of protein, depending on the vegetables added. Eggs are a complete protein source, making this dish an excellent choice for muscle repair and growth.
Can I eat an egg vegetable omelette on a keto diet?
Yes, an egg vegetable omelette is suitable for a keto diet as it is low in carbohydrates and high in fats and protein. Depending on the type and amount of vegetables, the dish generally contains 3-6 grams of net carbs per serving, making it a keto-friendly option.
What are the health benefits and concerns of eating an egg vegetable omelette?
Egg vegetable omelettes are nutrient-dense, providing high-quality protein, vitamins like B12 and D from eggs, and fiber, vitamins C, and antioxidants from vegetables. However, individuals watching cholesterol intake should monitor the number of eggs used, as two eggs contain about 372 mg of cholesterol, which may need consideration based on dietary guidelines.
What is the recommended portion size for an egg vegetable omelette?
A standard portion size for an egg vegetable omelette is made with 2-3 eggs and a cup of mixed vegetables. This provides approximately 200-300 calories, depending on added ingredients like cheese or oil, making it a balanced meal for many diets.
How does an egg vegetable omelette compare to a plain egg omelette?
An egg vegetable omelette is more nutrient-dense than a plain egg omelette due to the added vitamins, minerals, and fiber from the vegetables. While a plain 2-egg omelette provides around 140 calories and 12 grams of protein, adding vegetables enhances the nutritional value without significantly increasing the calorie count.
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.
