1 serving (100 grams) contains 154 calories, 11.0 grams of protein, 11.0 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
366.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 33% | |
| Saturated Fat | 8.3 g | 41% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 2.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 95.2 mcg | 476% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 285.7 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
Source of Calories
About Omelet
An omelet is a dish made by whisking eggs and cooking them until set, often folded over fillings like vegetables, cheese, or proteins. Originating from French cuisine, omelets are enjoyed globally due to their simplicity and adaptability. Nutritionally, a basic omelet offers high-quality protein and essential vitamins like Vitamin D, along with moderate amounts of fats and minimal carbohydrates. Low in fiber, omelets deliver calcium and iron, making them a nutritious choice within a balanced diet. With variations catering to dietary preferences, they are both a quick meal option and a nutritious staple.
Health Benefits
- Rich in Vitamin D (40 IU per serving), omelets support bone health and immune system regulation.
- High-quality protein (11 grams per serving) promotes muscle repair and growth while keeping you full.
- Contains iron (1.2 mg per serving), which aids in oxygen transport and energy production.
Dietary Considerations
Selection and Storage
Refrigerate leftover cooked omelets in an airtight container for up to 3 days. Reheat gently on the stove or microwave to preserve texture.
Common Questions About Omelet Nutrition
Is an omelet a good source of protein?
Yes, an omelet is a great source of protein, providing approximately 11 grams of protein per 2-egg serving. This makes it an excellent option for supporting muscle repair, energy levels, and overall nutrition, especially for active individuals.
Can I eat an omelet on a keto diet?
Yes, an omelet is keto-friendly as it is extremely low in carbohydrates with just 1.1 grams per serving. Its high fat content (11 grams) and moderate protein make it an ideal breakfast or meal option for those following a ketogenic diet.
Is eating omelets healthy, or should I be concerned about cholesterol?
Omelets are packed with nutrients like protein, vitamins (such as B12 and D), and healthy fats. However, they contain cholesterol from eggs (around 372 mg per 2-egg omelet), which some people on cholesterol-lowering diets may need to monitor. Most research shows that moderate egg consumption is safe and beneficial for most individuals.
What is the recommended serving size for an omelet?
A standard serving size for an omelet is a 2-egg preparation, which provides approximately 154 calories. This serving is suitable as part of a balanced breakfast or meal, but active individuals or those with higher calorie needs may consider adding extra eggs or fillings like vegetables.
How does an omelet compare to scrambled eggs in terms of nutrition?
Nutritionally, omelets and scrambled eggs are very similar if prepared with the same ingredients. However, omelets typically have fewer calories than scrambled eggs prepared with milk or cream. Both provide approximately 11 grams of protein per 2-egg serving, but calorie counts may vary based on cooking methods and added fillings.
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.
- Eggs and HealthHarvard T.H. Chan School of Public HealthDiscusses eggs' health benefits, key nutrients, and considerations for using them in a balanced diet including omelets.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Agriculture (USDA)Outlines dietary recommendations for protein-rich foods, including eggs used in omelets.
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.
