Omlette

Breakfast

Item Rating: 66/100

1 serving (100 grams) contains 154 calories, 11.1 grams of protein, 11.2 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		366.7
% Daily Value*
Total Fat		26.7 g	34%
	Saturated Fat	7.9 g	39%
	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		26.4 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

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 240 cal (67.4%)

Protein: 105 cal (29.6%)

Carbs: 10 cal (2.9%)

About Omlette

An omelette is a dish made from beaten eggs, typically cooked in a frying pan with butter or oil, and often filled with ingredients such as cheese, vegetables, or meats. Originating in ancient Persia and later evolving through French cuisine, the omelette is now enjoyed globally as a versatile and nutrient-rich meal. With 154 calories per serving, it provides a healthy balance of macronutrients, including 11.1g of protein, 11.2g of fats, and 1.1g of carbohydrates. Omelettes are also a good source of essential vitamins and minerals, such as calcium (50 mg), iron (1.2 mg), and vitamin D (40 IU), making them a nutritious choice for many diets.

Health Benefits

• Rich in high-quality protein (11.1g per serving), omelettes support muscle repair and maintenance.
• Contain vitamin D (40 IU), essential for bone health and immune system function.
• Provide iron (1.2 mg), which supports oxygen transport and prevents anemia.
• Include calcium (50 mg), crucial for bone strength and nerve signaling.
• Low in carbohydrates (1.1g), making it a suitable choice for low-carb and weight management diets.

Dietary Considerations

Allergens: Contains eggs, dairy (if cheese or milk is added)

Suitable for: Low-carb diets, gluten-free diets, keto diets, high-protein diets

Not suitable for: Vegan diets, egg-allergic individuals, low-cholesterol diets

Selection and Storage

Store leftover cooked omelette in an airtight container in the refrigerator for up to 2 days. Reheat gently on low heat to maintain texture and avoid overcooking.

Common Questions About Omlette Nutrition

Is an omelette high in protein?

Yes, an omelette is a great source of protein, providing around 11.1 grams per serving (2 large eggs). This makes it an excellent food for muscle repair and growth, especially for people with high protein needs.

Can I eat an omelette on a keto diet?

Absolutely! Omelettes are ideal for a keto diet as they are low in carbs (1.1 grams per serving) and high in healthy fats (11.2 grams). You can enhance the keto-friendliness by adding ingredients like cheese, avocado, and non-starchy vegetables.

Are omelettes healthy for regular consumption?

Omelettes can be a healthy choice when consumed in moderation, as they provide protein, essential vitamins like B12, and healthy fats. However, keep an eye on added ingredients (like cheese or bacon) that may increase calorie and sodium content.

What is the recommended serving size for omelettes?

Typically, a serving size for an omelette is made using two large eggs, providing 154 calories. You can adjust portion sizes based on your dietary needs, but pairing it with fiber-rich vegetables or whole-grain toast can make it a more balanced meal.

How does an omelette compare to scrambled eggs nutritionally?

An omelette and scrambled eggs are nearly identical in nutritional content when prepared with the same ingredients. However, omelettes often include added fillings, which can change the calorie or nutrient profile depending on what is included.

Data Sources & Scientific References