Omelet eggs

Breakfast

Item Rating: 70/100

1 serving (100 grams) contains 154 calories, 11.0 grams of protein, 11.0 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		366.7
% Daily Value*
Total Fat		26.2 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	1.4 g
protein		26.2 g	52%
Vitamin D		195.2 mcg	976%
Calcium		119.0 mg	9%
Iron		2.9 mg	16%
Potassium		300 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

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 235 cal (67.2%)

Protein: 104 cal (29.9%)

Carbs: 10 cal (3.0%)

About Omelet eggs

An omelet is a versatile dish made primarily from beaten eggs cooked with butter or oil in a skillet. Originating in France and now popular worldwide, this dish can include additional ingredients such as vegetables, cheese, and meats to enhance flavor and nutrition. Eggs, the base of an omelet, are nutrient-dense, providing high-quality protein (~6g per large egg) and essential vitamins such as B12, D, and minerals like selenium and iodine. They are also high in choline, important for brain health, and are relatively low in calories (~70 per large egg). Omelets are a staple in many cuisines due to their simplicity, adaptability, and rich nutritional composition, making them a popular choice for breakfast, lunch, or dinner.

Health Benefits

• Excellent source of high-quality protein (~6g per egg), which supports muscle repair and growth.
• Rich in choline, contributing to brain development and cognitive health (~147mg per large egg).
• Provides vitamin D, essential for bone health and calcium absorption (~44 IU per large egg).

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-carb diets, high-protein diets, gluten-free diets

Not suitable for: Vegan diets, egg allergies

Selection and Storage

Store eggs in the refrigerator at a consistent temperature below 40°F (4°C). Consume omelets immediately after cooking or refrigerate leftovers within 2 hours, reheating thoroughly before eating.

Common Questions About Omelet eggs Nutrition

Are omelet eggs high in protein?

Yes, omelet eggs are an excellent source of protein. A two-egg omelet contains approximately 12-14 grams of protein, which can help with muscle repair and growth. The protein in eggs is also considered high-quality as it provides all essential amino acids.

Can I eat an omelet on a keto diet?

Yes, omelets are a great choice for a keto diet because they are low in carbohydrates and high in protein and healthy fats. A standard two-egg omelet contains around 1 gram of carbs, making it ideal for maintaining ketosis.

Are omelet eggs healthy to eat regularly?

Omelet eggs can be part of a healthy diet as they are rich in protein, vitamins like B12 and D, and minerals such as selenium. However, if cooked with excessive butter, cheese, or processed fillings, their calorie and fat content can increase significantly. Moderation and healthy add-ins, such as vegetables, are key.

What is the recommended portion size for an omelet?

The typical portion size is a two or three-egg omelet, which provides around 140-210 calories depending on the number of eggs and preparation methods. Adding vegetables increases bulk while keeping the calorie count low, making it more filling and nutritious.

How does an omelet compare to scrambled eggs?

Omelets and scrambled eggs are nutritionally very similar when prepared with the same ingredients, as both use eggs as the base. The main difference is the cooking technique; omelets can be folded and stuffed with fillings like vegetables and cheese, while scrambled eggs are mixed and cooked in loose curds, often without any additional ingredients.

Data Sources & Scientific References