1 serving (150 grams) contains 300 calories, 12.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 236.6 mg | 78% | |
| Sodium | 709.8 mg | 30% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.7 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 31.5 mcg | 157% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| 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 Omelette sandwich
An omelette sandwich combines a classic fried egg omelette with bread, often accompanied by vegetables, cheese, or meats. Popular in Western and Indian cuisines, it is a versatile dish enjoyed globally for breakfast or as a quick meal. Rich in proteins and carbohydrates, it offers essential nutrients like eggs’ high-quality protein and bread’s fiber depending on the type of bread used. Additional ingredients such as vegetables or cheese can enhance its flavor and nutrient content, making it a customizable option that fits various dietary preferences.
Health Benefits
- Eggs in the omelette provide high-quality protein, supporting muscle repair and growth with approximately 6 grams of protein per large egg.
- Omelettes are a good source of choline from eggs, vital for brain health and maintaining cellular functions.
- Bread contributes carbohydrates to provide energy, and whole-grain bread adds fiber, promoting digestive health.
Dietary Considerations
Selection and Storage
Store cooked omelette sandwiches in airtight containers in the refrigerator for up to 2 days. Reheat in a microwave or toaster to preserve texture and flavor.
Common Questions About Omelette sandwich Nutrition
Is an omelette sandwich high in protein?
Yes, an omelette sandwich is typically high in protein due to the eggs, which provide about 6 grams of protein per large egg, and additional protein from the bread or fillings like cheese or meat. Depending on the serving size and ingredients, the total protein content can range from 15 to 25 grams per sandwich, making it a good option for meeting daily protein needs.
Can I eat an omelette sandwich on a keto diet?
An omelette sandwich may not be ideal for a keto diet as the bread can be high in carbohydrates. However, you can modify it for keto by using low-carb bread or wrapping the omelette in lettuce or a keto-friendly tortilla. Ensure the fillings are low-carb, such as cheese, avocado, or meats, instead of high-sugar spreads or jams.
What are the health benefits or concerns of eating an omelette sandwich?
An omelette sandwich provides essential nutrients like protein, vitamins (e.g., B12 and D from eggs), and minerals such as iron. However, it may also be high in saturated fat and sodium if prepared with cheese, butter, or processed meats. To make it healthier, opt for whole-grain bread, lean protein fillings, and minimal added fats.
What is the recommended serving size for an omelette sandwich?
A typical serving size for an omelette sandwich is one sandwich, containing 2 large eggs and one piece of bread or two slices. This serving averages about 300-400 calories, depending on added ingredients. Pair it with a side salad or some fruit to maintain a balanced meal.
How does an omelette sandwich compare to other breakfast options like a bagel or a pancake?
Compared to a bagel or pancake, an omelette sandwich usually offers more protein and fewer carbohydrates, making it more filling and better for sustained energy. A traditional bagel or pancake can be higher in refined carbs and lower in protein unless additional ingredients like peanut butter or eggs are included.
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.
