1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 331.2 mg | 110% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 315.5 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 with onions
An omelette with onions is a classic dish found in many cuisines, from French to Indian, known for its simplicity and versatility. Typically prepared by whisking eggs and cooking them with sautéed onions, this dish is rich in protein, vitamins, and healthy fats. Eggs contribute approximately 6 grams of high-quality protein and essential nutrients like vitamin B12, selenium, and choline per large egg, while onions add fiber, vitamin C, and antioxidants. A single serving of an omelette with onions (~2 eggs and a medium onion) contains roughly 180-220 calories, making it a nutritious and satiating meal option suitable for breakfast, lunch, or dinner.
Health Benefits
- Eggs are a rich source of choline, which supports brain health and cognitive function.
- Onions contain quercetin, an antioxidant that may reduce inflammation and boost heart health.
- Vitamin B12 in eggs aids in red blood cell production and supports a healthy nervous system.
Dietary Considerations
Selection and Storage
Store eggs and onions separately in a cool, dry place. Once cooked, an omelette can be refrigerated in an airtight container for up to two days. Reheat thoroughly before consuming.
Common Questions About Omelette with onions Nutrition
Is an omelette with onions high in protein?
Yes, an omelette with onions is a good source of protein because eggs are protein-rich. A 2-egg omelette contains approximately 12-14 grams of protein, and the onions add a small amount of additional nutrients like fiber and vitamins but are not significant contributors to protein.
Can I eat an omelette with onions on a keto diet?
Yes, an omelette with onions can be part of a keto diet as eggs are low in carbs and high in protein and fat. Onions do contain some carbohydrates (about 3-5g net carbs per medium onion), but in moderation, they fit within keto-friendly macros.
What are the health benefits of eating an omelette with onions?
Omelettes with onions provide high-quality protein from eggs, which support muscle health and repair. Onions contain antioxidants like quercetin, which support immune health and reduce inflammation. Together, they offer a nutrient-dense, satisfying meal with a balance of protein and vitamins like B12 and folate.
What is the recommended portion size for an omelette with onions?
A typical serving size is a 2-egg omelette with about 1/4 to 1/2 cup of chopped onions. This provides roughly 140-180 calories, depending on cooking fat used, and ensures balanced portion sizes for a meal without overloading on calories or carbs.
How does an omelette with onions compare to scrambled eggs with onions?
An omelette with onions tends to have a firmer texture and is often preferred for presentation, as ingredients are folded inside. Scrambled eggs with onions are faster to prepare and have a softer, mixed consistency. Both dishes offer similar nutritional profiles but vary in culinary appeal and convenience.
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.
