1 serving (120 grams) contains 180 calories, 12.0 grams of protein, 14.0 grams of fat, and 1.5 grams of carbohydrates.
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Nutrition Information
Calories |
360 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.0 g | 35% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 740.0 mg | 246% | |
| Sodium | 280.0 mg | 12% | |
| Total Carbohydrates | 3 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.0 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 160.0 mcg | 800% | |
| Calcium | 120 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 240 mg | 5% | |
* 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 Two egg omelette
A two-egg omelette is a classic dish with origins in French cuisine, known for its simplicity and versatility. Made by beating eggs and cooking them until set, it can incorporate various fillings such as vegetables, cheese, or herbs. A plain two-egg omelette is rich in protein, providing approximately 12-14 grams per serving, and contains essential vitamins like B2, B12, and D, as well as minerals like selenium and phosphorus. It is relatively low in carbohydrates and provides about 150 calories, depending on the cooking method and added ingredients. Its nutrient-dense profile makes it a popular choice for breakfast or a quick meal worldwide.
Health Benefits
- High protein content (about 12-14 grams) supports muscle repair and growth.
- Rich in vitamin B12, important for red blood cell production and nervous system health.
- Contains vitamin D, essential for calcium absorption and bone health.
- Good source of selenium, a powerful antioxidant that supports immune function.
- Provides choline, critical for brain development and liver function.
Dietary Considerations
Selection and Storage
Store eggs in a refrigerator and use them within their freshness date. Cooked omelettes can be kept in an airtight container in the refrigerator for up to 2 days, but they are best served fresh.
Common Questions About Two egg omelette Nutrition
How much protein and calories are in a two-egg omelette?
A two-egg omelette contains approximately 12-14 grams of protein and around 140-160 calories, depending on whether oil or butter is used in cooking. Eggs are also a good source of vitamins like B12, D, and choline, which support brain and cellular health.
Is a two-egg omelette suitable for a keto diet?
Yes, a two-egg omelette is an excellent choice for a keto diet as it is low in carbohydrates (less than 1 gram per two eggs) and high in protein and healthy fats. Adding cheese or low-carb vegetables like spinach or mushrooms can enhance its keto compatibility.
What are the health benefits or concerns of eating a two-egg omelette?
Eggs provide high-quality protein and essential nutrients like selenium and riboflavin, which are beneficial for muscle repair and overall health. However, individuals with cholesterol concerns may want to moderate intake, as eggs contain roughly 370 mg of cholesterol in two yolks.
How should I portion a two-egg omelette in a balanced diet?
A two-egg omelette can serve as a filling portion for breakfast or lunch when paired with vegetables or whole-grain toast for added fiber. For balanced nutrition, aim for a meal that is roughly 400-500 calories when combined with other components.
How does a two-egg omelette compare to scrambled eggs in nutrition and preparation?
A two-egg omelette and scrambled eggs have nearly identical nutritional profiles with similar calories, protein, and fat content. The difference lies in preparation; an omelette often has added fillings, while scrambled eggs are typically cooked plain, leaving room for customization.
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.
