1 serving (200 grams) contains 350 calories, 25.0 grams of protein, 25.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 37% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 352.9 mg | 117% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 5.9 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 2.4 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 117.6 mcg | 588% | |
| Calcium | 235.3 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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 Loaded omelet
A loaded omelet is a versatile dish popular in cuisines worldwide, particularly in Western breakfast traditions. It typically consists of beaten eggs cooked in a skillet with a variety of fillings such as vegetables, meats, and cheeses. A loaded omelet is rich in protein, healthy fats, and essential vitamins and minerals depending on the added ingredients. For example, it can provide nutrients like vitamin A, riboflavin, and B12 from eggs, while vegetables contribute fiber, vitamin C, and potassium. With a lower carbohydrate content, this meal suits many dietary preferences and can be customized to nutritional needs, making it nutritionally dense and satisfying.
Health Benefits
- Packed with high-quality protein (6 grams per large egg) to support muscle repair and growth.
- Rich in choline (147 mg per egg yolk) which is essential for brain health and cognitive function.
- Provides vitamin A (5% of the daily value per egg), supporting eye health and immune function.
Dietary Considerations
Selection and Storage
Store cooked omelets in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming.
Common Questions About Loaded omelet Nutrition
Is a loaded omelet high in protein?
Yes, a loaded omelet is typically high in protein due to the eggs and any added ingredients like cheese or meats. One large egg contains about 6 grams of protein, and a loaded omelet made with three eggs plus fillings like cheese and ham can contain 20-30 grams of protein, depending on the ingredients used.
Can I eat a loaded omelet on a keto diet?
Yes, a loaded omelet can be a great option for a keto diet as it is low in carbs and high in fat and protein. For example, if your omelet includes eggs, cheese, and low-carb vegetables like spinach or mushrooms, it fulfills keto requirements. Avoid adding high-carb ingredients like potatoes or certain sauces to keep it within keto guidelines.
What are the health benefits and concerns of eating a loaded omelet?
A loaded omelet can provide essential nutrients such as protein, vitamin A, vitamin B12, and healthy fats from eggs and cheese. However, if it contains processed meats like sausage or bacon, it could be high in sodium and saturated fats, which may be a concern for heart health if consumed too frequently. Opt for healthier fillings like vegetables and lean proteins to maximize benefits.
What is the recommended portion size for a loaded omelet?
A typical portion size for a loaded omelet is about 2-3 eggs with a moderate amount of fillings (1/4 to 1/2 cup of veggies, 1-2 ounces of protein, and a small amount of cheese). This portion provides a balanced meal with around 300-500 calories, depending on the specific ingredients used.
How does a loaded omelet compare to a plain omelet?
A loaded omelet is higher in calories, protein, and fat compared to a plain omelet due to the additional fillings like cheese, meats, and vegetables. For example, a three-egg plain omelet contains about 210 calories, while a loaded omelet with cheese and veggies may have 300-500 calories. The loaded version offers more flavor and nutrients but can also add extra sodium and fat depending on the 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.
