1 serving (100 grams) contains 154 calories, 11.1 grams of protein, 11.1 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
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 | 400 mg | 17% | |
| Total Carbohydrates | 2.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 26.4 g | 52% | |
| Vitamin D | 104.8 mcg | 524% | |
| Calcium | 128.6 mg | 9% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 328.6 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 Omelette
An omelette is a classic egg-based dish that originated in France but is now enjoyed globally in various forms. It is made by whisking eggs and cooking them in a pan, often folded over fillings such as cheese, vegetables, or meats. With its simple preparation and versatility, an omelette is a staple in many cuisines, from Western breakfasts to Indian masala omelets. Nutritionally, omelettes are high in protein (11.1 g per 100 g serving) and provide essential nutrients like iron (1.2 mg), calcium (54 mg), and vitamin D (44 IU). They are also low in carbohydrates (1.1 g) but relatively high in fat (11.1 g). Depending on the ingredients, an omelette can be nutrient-dense and tailored to meet specific dietary needs while being a quick, satisfying meal option.
Health Benefits
- Rich source of high-quality protein (11.1 g per serving), essential for muscle repair and overall body function.
- Provides calcium (54 mg), which supports strong bones and teeth.
- Rich in vitamin D (44 IU), which aids calcium absorption and promotes healthy immune function.
Dietary Considerations
Selection and Storage
Store cooked omelette in an airtight container in the refrigerator for up to 2 days. Reheat gently on a stovetop or in a microwave to maintain texture and flavor.
Common Questions About Omelette Nutrition
Is an omelette high in protein?
Yes, a standard two-egg omelette provides 11.1 grams of protein, making it a good source of protein for muscle repair and growth. This makes it an excellent choice for those seeking a high-protein breakfast option.
Can I eat an omelette on a keto diet?
Yes, an omelette is an excellent choice for a keto diet. It is low in carbohydrates (only 1.1 grams per serving) and high in healthy fats (11.1 grams), fitting well within the macronutrient guidelines of a ketogenic diet.
What are the health benefits or concerns of eating an omelette?
Omelettes are rich in protein, healthy fats, vitamins like B12, D, and riboflavin, and minerals such as selenium. However, they can be high in cholesterol (about 372 mg in two eggs), which may be a concern for individuals watching their cholesterol levels. Pairing it with vegetables can further enhance its nutritional value.
What is a healthy serving size for an omelette?
A typical serving size is a two-egg omelette, which provides 154 calories, 11.1 grams of protein, and 11.1 grams of fat. For a balanced meal, consider adding vegetables or serving it with a small side of whole-grain toast or salad.
How does an omelette compare to scrambled eggs?
Nutritionally, an omelette and scrambled eggs are nearly identical since both are made from eggs. The difference lies in preparation: an omelette is cooked undisturbed, often folded with fillings, while scrambled eggs are stirred continuously. Omelettes allow for creative additions like vegetables and cheese, making them a more versatile dish.
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.
- Egg consumption and risk of cardiovascular disease: A systematic review and meta-analysisAmerican Journal of Clinical NutritionExamines the health implications of egg consumption, the primary ingredient in omelettes, on cardiovascular health.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Health and Human ServicesHighlights the significance of eggs, featured in omelettes, as a protein food in a healthy dietary pattern.
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.
