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 | 315.5 mg | 105% | |
| 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 | 394.3 mg | 8% | |
* 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 vegetables
An omelette with vegetables is a versatile dish originating from French cuisine that has become a global favorite. Typically made by whisking eggs and cooking them with an assortment of vegetables such as spinach, tomatoes, peppers, and onions, this meal offers a nutrient-dense profile. Eggs provide high-quality protein, essential for muscle repair and maintenance, while vegetables add fiber, vitamins, and minerals. A serving of this dish is often low in carbohydrates yet rich in micronutrients like vitamin A, vitamin C, and iron, making it a balanced option for various diets. Its preparation can cater to diverse tastes, and it can be customized to include other nutrient-rich vegetables or herbs for added flavor and health benefits.
Health Benefits
- Supports muscle health due to eggs providing approximately 6 grams of complete protein per large egg.
- Promotes eye health from vitamin A in vegetables like spinach and tomatoes.
- Boosts immune function with vitamin C from peppers and other vegetables used in the dish.
Dietary Considerations
Selection and Storage
Store cooked omelette in an airtight container in the refrigerator for up to 3 days. Reheat on a stovetop or microwave to retain freshness.
Common Questions About Omelette with vegetables Nutrition
Is an omelette with vegetables high in protein?
Yes, an omelette with vegetables is high in protein due to the eggs. One large egg contains approximately 6 grams of protein, so a 3-egg omelette will provide around 18 grams of protein. Adding vegetables like spinach or mushrooms primarily contributes vitamins and fiber, rather than significant protein.
Can I eat an omelette with vegetables on a keto diet?
Yes, an omelette with vegetables is compatible with a keto diet if you choose low-carb vegetables like spinach, bell peppers, or zucchini. Eggs are naturally low in carbohydrates (less than 1 gram per egg), making this dish appropriate for keto enthusiasts.
What are the health benefits of an omelette with vegetables?
Omelettes with vegetables provide a protein-rich option along with essential vitamins and minerals from the veggies. Eggs contain choline, which supports brain health, while the vegetables contribute fiber, antioxidants, and various nutrients like vitamin C and potassium. However, excessive use of cheese or butter can increase calorie and fat content.
How many servings of an omelette with vegetables should I eat?
A typical serving size for an omelette is based on 2-3 eggs. This portion provides roughly 140-210 calories from eggs, plus additional calories from vegetables and any added ingredients. For a balanced meal, pair the omelette with a side salad or whole-grain bread.
How does an omelette with vegetables compare to scrambled eggs with vegetables?
Both options are nutritionally similar, offering protein from eggs and nutrients from vegetables. Scrambled eggs may cook more quickly and can be mixed directly with vegetables for even distribution. Omelettes, on the other hand, can be folded to contain vegetables within, resulting in a slightly different texture and presentation.
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.
- Nutrients in EggsNational Institutes of Health (NIH) Office of Dietary SupplementsOverview of eggs' key nutrients like protein, choline, and vitamins, which apply to omelets with vegetables.
- Dietary Guidelines for Americans, 2020-2025: Eggs and VegetablesU.S. Department of Health and Human Services and U.S. Department of AgricultureGuidance on incorporating protein-rich foods like eggs and vegetables into a balanced diet.
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.
