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 |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 236.6 mg | 5% | |
* 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 Masala omelette
The Masala Omelette is a popular dish originating from Indian cuisine, known for its bold flavors and versatility. This dish typically includes eggs whisked with a mixture of diced onions, tomatoes, green chilies, and aromatic spices like turmeric, cumin, and coriander. A single serving of a Masala Omelette made with two large eggs provides approximately 140-150 calories and is a great source of high-quality protein, healthy fats, and essential vitamins like B12 and D. Additionally, the vegetables and spices included contribute small amounts of fiber, antioxidants, and phytonutrients, enhancing its nutritional value. It is a wholesome and satisfying meal often enjoyed at breakfast but adaptable for any time of day.
Health Benefits
- High-quality protein from eggs supports muscle repair and overall body function.
- Rich in vitamin B12, which is essential for red blood cell production and nerve health.
- Contains antioxidants such as lutein and zeaxanthin from eggs, which promote eye health.
- Includes spices like turmeric, which contain curcumin with potential anti-inflammatory properties.
- Provides choline from eggs, important for brain health and cognitive function.
Dietary Considerations
Selection and Storage
Prepare fresh for optimal flavor and texture. Refrigerate leftovers in an airtight container and consume within 1-2 days. Reheat gently to avoid overcooking.
Common Questions About Masala omelette Nutrition
How much protein and calories are in a masala omelette?
A standard masala omelette made with two large eggs contains approximately 12-14 grams of protein and around 150-180 calories, depending on added ingredients like onions, tomatoes, chilies, and cooking oil or butter. It is also rich in vitamins like B12, riboflavin, and choline.
Is a masala omelette suitable for a keto or low-carb diet?
Yes, a masala omelette is suitable for a keto or low-carb diet as eggs are naturally low in carbohydrates. Adding non-starchy vegetables like onions, tomatoes, and green chilies keeps the carb count low, typically under 5 grams per serving, making it an excellent choice.
What are the health benefits and concerns of eating a masala omelette?
A masala omelette is a high-protein meal that supports muscle repair, provides essential nutrients like B vitamins, and contains healthy fats if cooked with minimal oil. However, overconsumption or using too much oil or butter may increase calorie and fat intake, which can be a concern for some diets.
What is the recommended portion size for a masala omelette?
A portion size of a masala omelette typically consists of two medium to large eggs, along with a handful of chopped vegetables. This provides a balanced serving of protein and nutrients for one person, making it a satisfying meal or snack.
How does a masala omelette compare to a plain omelette?
A masala omelette is more flavorful than a plain omelette due to the addition of spices like turmeric, red chili powder, and fresh herbs, as well as vegetables like onions and tomatoes. Nutritionally, the vegetables add fiber and vitamins, while the calorie count may slightly increase depending on the amount of oil and extras.
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.
