1 serving (135 grams) contains 120 calories, 11.6 grams of protein, 6.9 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
120.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.9 g | 8% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 5.4 mg | 1% | |
| Sodium | 386.1 mg | 16% | |
| Total Carbohydrates | 3.0 g | 1% | |
| Dietary Fiber | 0.3 g | 1% | |
| Sugars | 2.4 g | ||
| protein | 11.6 g | 23% | |
| Vitamin D | 75.6 mcg | 377% | |
| Calcium | 91.8 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 310.5 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 Vegetable omelet
The vegetable omelet is a versatile dish originating from European cuisine, particularly popular in French and Mediterranean diets. It typically consists of eggs whisked with an array of vegetables such as bell peppers, onions, tomatoes, spinach, and mushrooms. A rich source of protein, it provides essential vitamins like A, C, and K, and minerals such as potassium and iron. It is relatively low in carbohydrates and can be tailored to fit various dietary preferences, often prepared as a nutritious breakfast or light meal. Depending on the vegetable combination, its nutritional profile is a balance of macronutrients and phytonutrients, offering both energy and protective antioxidants.
Health Benefits
- Rich in protein from eggs, which supports muscle repair and growth (6 grams of protein per large egg).
- Loaded with vitamin A from vegetables like spinach and bell peppers, which help maintain healthy vision and immune function.
- Provides potassium from tomatoes and mushrooms, which aids in fluid balance and helps regulate blood pressure.
- High in dietary fiber from vegetables like onions and spinach, promoting good digestion and satiety.
- Antioxidant-rich ingredients like tomatoes provide lycopene, which may help reduce oxidative stress in the body.
Dietary Considerations
Selection and Storage
Consume immediately for best texture and flavor, but leftovers can be refrigerated in an airtight container for up to 24 hours. Reheat gently on the stove or in the microwave.
Common Questions About Vegetable omelet Nutrition
Is a vegetable omelet high in protein?
Yes, a vegetable omelet is high in protein due to the eggs. A two-egg omelet typically provides around 12-14 grams of protein, depending on the vegetables added. Eggs are a complete protein source, which means they contain all nine essential amino acids.
Can I eat a vegetable omelet on a keto diet?
Yes, you can eat a vegetable omelet on a keto diet, as eggs are low in carbs and high in fats and protein. Choose low-carb vegetables such as spinach, mushrooms, or peppers to keep the carbohydrate content under control.
What are the health benefits of eating a vegetable omelet?
A vegetable omelet provides essential nutrients like protein, healthy fats, vitamins, and minerals. Eggs are rich in choline, which supports brain health, and vegetables add fiber and antioxidants, promoting digestive health and reducing inflammation. However, moderation is key if you are watching cholesterol intake.
What is a recommended serving size for a vegetable omelet?
A typical serving size for a vegetable omelet is made with two eggs and about 1/2 to 1 cup of mixed vegetables. This portion contains roughly 200-250 calories, which is ideal for a balanced breakfast or light lunch.
How does a vegetable omelet compare to a plain omelet in nutrition?
A vegetable omelet is typically healthier than a plain omelet as it adds fiber, vitamins, and minerals from the vegetables. For example, adding spinach, tomatoes, and mushrooms increases vitamin C, folate, and potassium, while still maintaining a low-calorie profile compared to adding cheese or processed meats.
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.
- USDA FoodData - Vegetable omelet DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
