Eggs omelette

Breakfast

Item Rating: 70/100

1 serving (100 grams) contains 154 calories, 11.1 grams of protein, 11.1 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		366.7
% Daily Value*
Total Fat		26.4 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	2.6 g
protein		26.4 g	52%
Vitamin D		104.8 mcg	524%
Calcium		128.6 mg	9%
Iron		2.9 mg	16%
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

🥓 Keto friendly

🍯 Low sugar

⚠️ Contains trans fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 237 cal (67.2%)

Protein: 105 cal (29.9%)

Carbs: 10 cal (2.9%)

About Eggs omelette

An omelette is a dish made from beaten eggs cooked with butter or oil, often filled with cheese, vegetables, or proteins. Originating in French cuisine, omelettes are now widely enjoyed globally due to their simplicity and versatility. Nutritionally, omelettes are packed with protein, healthy fats, and essential vitamins like B12, riboflavin, and selenium. They are also low in carbohydrates while offering moderate calories, making them a balanced food for varied diets. The nutritional profile can vary based on added ingredients but eggs remain the key source of high-quality protein and nutrients. Consuming an omelette helps meet daily macronutrient needs while providing additional micro-nutrients when paired with vegetables.

Health Benefits

• Eggs in omelettes are rich in choline, supporting brain health and cognitive function.
• Omelettes provide vitamin D, crucial for calcium absorption and bone health.
• The high-quality protein in eggs aids in muscle repair and growth, containing all nine essential amino acids.

Dietary Considerations

Allergens: Contains eggs, milk (if cheese or butter is included)

Suitable for: High-protein diet, ketogenic diet, low-carb diets

Not suitable for: Vegan diet, egg allergy

Selection and Storage

Store eggs in the refrigerator until ready to use. Cook omelettes immediately after preparation; leftovers can be refrigerated in a sealed container for up to 1 day.

Common Questions About Eggs omelette Nutrition

Is an egg omelette high in protein?

Yes, an egg omelette is a good source of protein. A two-egg omelette contains approximately 12 grams of protein, making it an excellent option for muscle repair and growth. The protein in eggs is considered complete, meaning it contains all essential amino acids.

Can I eat an egg omelette on a keto diet?

Yes, egg omelettes are highly compatible with a keto diet. Eggs are low in carbs and high in healthy fats and protein, fitting perfectly within the macronutrient guidelines of keto. You can enhance your omelette further by adding keto-friendly ingredients like cheese, spinach, or avocado.

What are the health benefits or concerns of eating an egg omelette?

Egg omelettes are rich in nutrients like protein, vitamins A, D, B12, and choline, which support brain and heart health. However, regular consumption of omelettes cooked with excessive butter, cheese, or processed meats may increase calorie and saturated fat intake, which may be concerning for heart health.

What is the recommended serving size for an egg omelette?

A typical serving size for an egg omelette is made with 2 eggs, which provides approximately 140-150 calories and sufficient protein for one meal. Adding vegetables can enhance nutrient density without significantly increasing calorie content.

How does an egg omelette compare to scrambled eggs?

Egg omelettes and scrambled eggs are nutritionally similar when made with the same number of eggs, offering equal amounts of protein, fat, and calories. Omelettes, however, are ideal for customization with fillings like vegetables or cheese, while scrambled eggs tend to have a faster preparation time for simpler meals.

Data Sources & Scientific References