1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
320.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24 g | 30% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 320.0 mg | 106% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 8.0 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 19.2 g | 38% | |
| Vitamin D | 64.0 mcg | 320% | |
| Calcium | 160.0 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 400.0 mg | 8% | |
* 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 omelette
A vegetable omelette is a popular dish enjoyed globally, often part of breakfast or brunch menus. Originating from European and Middle Eastern cuisines, it combines eggs with a variety of diced vegetables like bell peppers, tomatoes, onions, and spinach. This dish is high in essential nutrients, offering a balance of protein, healthy fats, vitamins, and minerals. A typical vegetable omelette (made with 2 eggs and mixed vegetables) provides approximately 150–200 calories, 12-15 grams of protein, and an array of vitamins such as A, C, and B-complex, as well as minerals like iron and potassium. It is versatile and customizable, making it a nutrient-dense meal suited for various dietary preferences.
Health Benefits
- Rich in protein (6 grams per egg), which supports muscle repair and overall growth.
- Contains vitamin A from vegetables like spinach and bell peppers, essential for eye health and immune function.
- Source of iron (1 mg per egg), critical for red blood cell production and oxygen transport.
- High in antioxidants such as vitamin C from tomatoes and bell peppers, which help combat oxidative stress.
- Contains healthy fats from eggs that support brain health and hormone regulation.
Dietary Considerations
Selection and Storage
Prepare fresh for best flavor and nutrients; if storing, refrigerate in an airtight container and consume within 1-2 days. Reheat gently to maintain texture.
Common Questions About Vegetable omelette Nutrition
Is a vegetable omelette high in protein?
Yes, a vegetable omelette is high in protein due to the eggs. One large egg contains about 6 grams of protein, so a three-egg omelette could provide roughly 18 grams of protein. Additional protein content may vary based on the type and amount of vegetables or cheese added.
Can I eat a vegetable omelette on a keto diet?
Yes, a vegetable omelette can be suitable for a keto diet if made with low-carb vegetables like spinach, bell peppers, and mushrooms. Avoid starchy vegetables like potatoes or corn, and make sure to use healthy fats like butter or olive oil in the preparation.
What are the health benefits of eating a vegetable omelette?
A vegetable omelette offers a balanced mix of protein, healthy fats, and essential vitamins. Eggs are a rich source of choline, which supports brain health, while vegetables contribute fiber, antioxidants, and micronutrients like vitamins A, C, and K. Including this dish regularly can promote satiety and overall nutrient intake.
What is the recommended portion size for a vegetable omelette?
A typical serving size is a two-to-three-egg omelette, which equates to roughly 200–300 calories depending on the added vegetables and fats. This size is sufficient to provide protein and energy while keeping the meal balanced.
How does a vegetable omelette compare to a plain omelette?
A vegetable omelette is more nutrient-dense compared to a plain omelette, as the vegetables add fiber, vitamins, and minerals. While a plain omelette is primarily protein and fat, the vegetable version helps increase satiety and provides additional health benefits from plant-based nutrients.
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.
- Dietary Guidelines for Americans 2020-2025: Nutritional Needs by Life StageU.S. Department of Agriculture & U.S. Department of Health and Human ServicesHighlights the role of eggs and vegetables in meeting protein, vitamin, and mineral requirements across different age groups.
- Eggs: Excellent Source of Nutrition and Health EffectsNational Institutes of HealthReviews the health benefits of eggs, their key nutrients, and their role in a balanced diet.
- Vegetables and Healthy Diets: Insights from Scientific ResearchHarvard T.H. Chan School of Public HealthDiscusses the health benefits of vegetables commonly included in dishes like omelets.
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.
