Omelete

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	1.4 g
protein		26.4 g	52%
Vitamin D		95.2 mcg	476%
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

🍞 Low carbs

Source of Calories

Fat: 237 cal (67.2%)

Protein: 105 cal (29.9%)

Carbs: 10 cal (2.9%)

About Omelete

An omelet is a dish made primarily from beaten eggs and is believed to have originated from France. It is a versatile meal commonly prepared in a frying pan with various added ingredients such as vegetables, cheese, meats, or herbs, making it a staple in many cuisines worldwide. Nutritionally, a plain omelet (two large eggs) contains approximately 154 calories, 11.1 grams of protein, 11.1 grams of fat, and only 1.1 grams of carbohydrates. It is an excellent source of protein and provides essential nutrients like calcium (54 mg), iron (1.2 mg), and vitamin D (40 IU), although it lacks fiber and vitamin C. The nutrient content may vary significantly depending on additional ingredients used in preparation.

Health Benefits

• Rich in high-quality protein (11.1 g) which aids in muscle repair and growth.
• Provides 54 mg of calcium, promoting strong bones and dental health.
• Contains 40 IU of vitamin D, crucial for calcium absorption and supporting immune function.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-carb diets, keto diets, high-protein diets

Not suitable for: Vegan diets, people with egg allergies

Selection and Storage

Store raw eggs in the refrigerator at 40°F (4°C) or below, and consume cooked omelets within 2 days if refrigerated.

Common Questions About Omelete Nutrition

Is an omelet high in protein?

Yes, an omelet is high in protein. A typical 2-egg omelet provides approximately 11.1 grams of protein, making it a great option for muscle repair and overall satiety. Adding additional ingredients like cheese or ham can further increase the protein content.

Can I eat an omelet on a keto diet?

Yes, an omelet is an excellent choice for a keto diet. With only 1.1 grams of carbohydrates and 11.1 grams of fat per serving, it fits well within the high-fat, low-carb requirements of the keto lifestyle. Avoid adding high-carb ingredients like potatoes or sugary sauces.

What are the health benefits or concerns of eating an omelet?

Omelets are a nutrient-dense food, providing protein, healthy fats, and essential vitamins like B12, which supports energy levels and brain health. However, they can be high in cholesterol depending on the number of eggs used, so individuals with cholesterol concerns should monitor portion sizes and frequency.

What is the recommended serving size for an omelet?

The recommended serving size for an omelet typically includes 2 eggs, which equals about 154 calories and provides balanced nutrition. You can add non-starchy vegetables like spinach or mushrooms for extra fiber while keeping it healthy.

How does an omelet compare to scrambled eggs?

Nutritionally, omelets and scrambled eggs are very similar, as both use eggs as the base. The difference lies in preparation: omelets are often cooked with additional ingredients folded in, while scrambled eggs are mixed and cooked uniformly. Omelets offer more customization in terms of added vegetables, cheese, or meats.

Data Sources & Scientific References