Plain omelet

Breakfast

Item Rating: 69/100

1 serving (100 grams) contains 154 calories, 11.0 grams of protein, 11.0 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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		295.2 mg	12%
Total Carbohydrates		2.6 g	0%
	Dietary Fiber	0 g	0%
	Sugars	2.4 g
protein		26.2 g	52%
Vitamin D		95.2 mcg	476%
Calcium		128.6 mg	9%
Iron		2.9 mg	16%
Potassium		300 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: 235 cal (67.2%)

Protein: 104 cal (29.9%)

Carbs: 10 cal (3.0%)

About Plain omelet

A plain omelet is a classic egg dish made from whisked eggs cooked in a frying pan with minimal or no added fillings. Originating from French cuisine, it is now a staple in many cultures worldwide due to its simplicity and versatility. Nutritionally, a plain omelet is rich in high-quality protein, providing all nine essential amino acids. A standard two-egg omelet typically contains around 140 calories, 10 grams of fat, and 12 grams of protein, along with essential micronutrients like vitamin D, vitamin B12, selenium, and choline. It is low in carbohydrates and contains no added sugars, making it a popular choice for various dietary needs.

Health Benefits

• Supports muscle repair and growth due to its high-quality protein content (12 g per two eggs).
• Promotes brain health and cognitive function with choline (147 mg per large egg).
• Contributes to bone health through vitamin D, providing approximately 45 IU per large egg.

Dietary Considerations

Allergens: Contains eggs

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

Not suitable for: Vegan diets, egg allergy

Selection and Storage

Store raw eggs in the refrigerator at or below 40°F (4°C) and consume within 3-5 weeks of purchase. Cooked omelets can be stored in an airtight container in the refrigerator for up to 3 days.

Common Questions About Plain omelet Nutrition

Is a plain omelet high in protein?

Yes, a plain omelet is high in protein. A two-egg omelet contains approximately 12 grams of protein, making it a great source for muscle repair and growth. Eggs also have high-quality, complete protein with all essential amino acids.

Can I eat a plain omelet on a keto diet?

Yes, a plain omelet is suitable for a keto diet. Eggs are naturally low in carbohydrates, with less than 1 gram per egg, and high in fats, especially if prepared with butter or oil. This makes it an excellent choice for maintaining ketosis.

What are the health benefits of eating a plain omelet?

Plain omelets offer several health benefits. Eggs are rich in B vitamins (like B12), which support energy production and brain health, as well as choline for neurological function. They also contain healthy fats and antioxidants such as lutein and zeaxanthin, which promote eye health.

What is the recommended portion size for a plain omelet?

A typical portion size for a plain omelet is made from two eggs, which provides around 140 calories, 10 grams of fat, and 12 grams of protein. Adjust portion sizes based on calorie or macronutrient needs, but aim to pair it with vegetables for a more balanced meal.

How does a plain omelet compare to scrambled eggs in nutrition and preparation?

Nutritionally, a plain omelet and scrambled eggs are nearly identical if prepared with just eggs and no additional milk or cream. However, omelets can be easier to portion and are often used to incorporate fillings like vegetables or cheese. Scrambled eggs may offer a softer texture and quicker cooking method.

Data Sources & Scientific References