1 serving (100 grams) contains 154 calories, 11.0 grams of protein, 11.0 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
366.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 33% | |
| Saturated Fat | 8.3 g | 41% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 2.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 95.2 mcg | 476% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 285.7 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 Omlet
An omelet is a versatile dish commonly made with beaten eggs that are cooked until set, often folded around fillings such as vegetables, cheese, or meats. Originating from France, it is now a staple in many cuisines worldwide due to its simplicity and adaptability. Nutritionally, a plain omelet provides around 154 calories per 100-gram serving, is rich in protein (11g), and contains healthy fats (11g). It also offers small amounts of essential minerals like calcium (50mg) and iron (1.2mg), along with vitamin D (40 IU), which supports bone health. With minimal carbohydrates (1.1g), it is suitable for low-carb diets. The nutrient profile can vary based on added ingredients, offering opportunities to further enhance its nutritional value through thoughtful fillings.
Health Benefits
- High-quality protein (11g) aids in muscle repair and maintenance.
- Rich in vitamin D (40 IU), supporting calcium absorption and bone health.
- Contains iron (1.2mg), key for oxygen transportation in the blood.
Dietary Considerations
Selection and Storage
Store eggs in a refrigerator and consume cooked omelets immediately for best quality. Refrigerate leftovers in an airtight container for up to 24 hours.
Common Questions About Omlet Nutrition
Is an omelet high in protein?
Yes, an omelet is considered high in protein. A typical 2-egg omelet contains about 11 grams of protein, making it a great option for muscle building and repair. It's a satiating breakfast choice that fits into a high-protein diet.
Can I eat an omelet on a keto diet?
Yes, an omelet is an excellent choice for a keto diet. With only about 1.1 grams of carbs and 11 grams of fat per serving, it fits well within keto macronutrient recommendations. You can also add low-carb fillers like cheese, spinach, or mushrooms to enhance the dish.
What are the health benefits of eating omelets?
Omelets are a good source of high-quality protein and healthy fats. They provide essential vitamins and minerals like vitamin D, B12, and selenium. However, individuals with high cholesterol or heart disease should consider the saturated fat and sodium content, especially if adding salty or fatty fillings like bacon or cheese.
What is the recommended portion size for an omelet?
A standard portion size is a 2-egg omelet, which contains about 154 calories, 11 grams of protein, and 11 grams of fat. For a larger serving, you can use 3 eggs, but be mindful of the nutritional content increasing proportionally.
How does an omelet compare to scrambled eggs?
Both omelets and scrambled eggs are nutritionally similar as they use the same base ingredients. However, omelets can hold fillings like vegetables and cheese, adding variety and nutrients. Scrambled eggs can be faster to prepare but may lack the structural versatility of an omelet.
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.
