1 serving (150 grams) contains 200 calories, 10.0 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 | 315.5 mg | 105% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 3.2 g | ||
| protein | 15.8 g | 31% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| 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 with sauce
An omelette with sauce is a versatile dish commonly found in cuisines worldwide, particularly French and American breakfast traditions. It typically consists of beaten eggs cooked in a pan, optionally mixed or topped with ingredients like vegetables, cheese, or meats, and served with a savory sauce such as tomato-based, cream-based, or spicy options. Eggs provide a rich source of high-quality protein, healthy fats, and essential vitamins and minerals, including vitamin D, B12, and choline. Sauces can add additional nutrients, depending on their base, though they may also contribute to higher levels of sodium and fat. The dish's nutritional profile is highly adaptable, making it suitable for various diets depending on preparation choices.
Health Benefits
- Rich in protein, with one large egg providing about 6 grams of high-quality protein, supporting muscle growth and maintenance.
- Contains choline, a nutrient essential for brain health and proper liver function, with one egg providing roughly 147 mg (about 27% of the RDI for adults).
- Provides vitamin D, which supports bone health and immune function, with eggs being one of the few natural dietary sources.
- Offers antioxidants like lutein and zeaxanthin, which promote eye health by helping to prevent macular degeneration.
- If prepared with vegetable-based sauces, it adds extra fiber, vitamins like vitamin C, and phytonutrients.
Dietary Considerations
Selection and Storage
Store leftover cooked omelette and sauce in separate, airtight containers in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave to prevent overcooking.
Common Questions About Omelette with sauce Nutrition
Is an omelette with sauce high in protein?
Yes, an omelette with sauce is typically high in protein. A two-egg omelette contains around 12-14 grams of protein on its own, and additional ingredients like cheese or meat can increase the protein content significantly. The sauce may not add much protein unless it contains ingredients like yogurt or cream.
Can I eat an omelette with sauce on a keto diet?
Yes, an omelette with sauce can fit into a keto diet, provided the sauce is low in carbohydrates. Eggs, being naturally low in carbs and high in fat and protein, are keto-friendly. Avoid sauces with added sugars or high-carb ingredients like ketchup, and opt for cream or butter-based sauces instead.
What are the health benefits and concerns of eating an omelette with sauce?
Omelettes are a good source of high-quality protein, healthy fats, and essential nutrients like vitamin D, B12, and choline. However, the healthiness of an omelette with sauce depends on the sauce’s ingredients—some sauces may add excess sodium or sugar. Moderation is key, especially if you are managing cholesterol or calorie intake.
How large should my serving of omelette with sauce be?
A standard serving is typically a two-egg omelette, which provides around 140 calories without additional ingredients. When adding sauce or toppings, aim for 1-2 tablespoons of sauce per serving and consider the calorie content of any additional mix-ins like cheese or vegetables.
How does an omelette with sauce compare to scrambled eggs?
An omelette with sauce generally has a slightly higher calorie and fat content due to the addition of the sauce. While scrambled eggs are plain, omelettes allow for customization and additional flavors with fillings and toppings. Both are nutritionally similar, but the choice depends on personal preference and dietary goals.
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.
