1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 25.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 37% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 294.1 mg | 98% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 117.6 mcg | 588% | |
| Calcium | 235.3 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 mg | 10% | |
* 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 Southwestern omelette
The Southwestern omelette is a flavorful dish originating from the fusion of Tex-Mex cuisine, combining traditional egg-based breakfast fare with bold Southwestern ingredients such as bell peppers, onions, tomatoes, jalapeños, and often cheese. Typically seasoned with spices like cumin and chili powder, it delivers both taste and nutrition. Eggs in the omelette are a rich source of high-quality protein while vegetables contribute fiber, vitamins A, C, and potassium. Depending on preparation, it can also include healthy fats from avocado or cheese, making it a well-rounded meal that supports energy levels and overall health. Calories per serving range between 250-350, depending on added ingredients like cheese or oils. This dish celebrates the vibrant flavors and nutrient-dense ingredients of Southwestern cooking while being an excellent source of sustained energy for the day.
Health Benefits
- Rich in protein from eggs, supporting muscle maintenance and repair.
- High vitamin C from bell peppers boosts immune function.
- Contains potassium from tomatoes, supporting heart health and regulating blood pressure.
- Fiber from vegetables aids in digestion and promotes a healthy gut.
- Healthy fats from cheese or avocado contribute to brain function and satiety.
Dietary Considerations
Selection and Storage
Store leftover omelette in an airtight container in the refrigerator for up to 2 days. Reheat in the microwave or skillet for best flavor.
Common Questions About Southwestern omelette Nutrition
Is a Southwestern omelette high in protein?
Yes, a Southwestern omelette is high in protein due to the eggs and cheese. On average, a 3-egg Southwestern omelette contains around 20–25 grams of protein, making it an excellent source for muscle repair and overall body maintenance.
Can I eat a Southwestern omelette on a keto diet?
Yes, a Southwestern omelette is suitable for a keto diet because it is low in carbohydrates and high in fats and protein, especially if prepared without beans or corn. On average, one serving has only 5–8 grams of net carbs, depending on the amount of vegetables used.
What are the health benefits or concerns of eating a Southwestern omelette?
A Southwestern omelette can provide essential nutrients such as high-quality protein, vitamins like B12 from eggs, and antioxidants from vegetables like bell peppers and tomatoes. However, it can also be high in sodium and saturated fat if loaded with cheese or processed ingredients, so moderation is key for heart health.
What is the recommended serving size for a Southwestern omelette?
A typical serving size for a Southwestern omelette is around 1 omelette made from 2–3 eggs with additional vegetables and cheese. This portion provides about 300–400 calories, depending on the ingredients, and is appropriate for a balanced meal.
How does a Southwestern omelette compare to a regular omelette?
A Southwestern omelette differs from a regular omelette by including Southwestern-style ingredients like bell peppers, onions, tomatoes, and sometimes chili or salsa, which add more fiber and vitamin C. This makes it slightly higher in carbohydrates and nutrients compared to a plain omelette but also more flavorful.
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.
