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 |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 317.5 mg | 105% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 396.8 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 omlette
A vegetable omelette is a dish made from beaten eggs mixed with chopped vegetables and cooked until set, originating from European and Middle Eastern cuisines. It is versatile and often tailored to regional preferences, adding ingredients such as bell peppers, tomatoes, onions, or spinach. Nutritionally, a vegetable omelette packs protein from eggs, fiber and vitamins from the vegetables, and is generally low in carbohydrates. It provides essential nutrients such as vitamins A, C, D, and B12, alongside minerals like iron and potassium. Depending on preparation, the dish may also include healthy fats from cooking oils or cheese.
Health Benefits
- Provides protein to support muscle repair and growth, with approximately 6 grams of protein per large egg.
- Rich in vitamin D from eggs, which contributes to bone health and immune function.
- Vegetables add dietary fiber, aiding digestion and supporting gut health.
- Contains antioxidants like beta-carotene (from bell peppers or spinach) that promote eye health and combat oxidative stress.
Dietary Considerations
Selection and Storage
Store any leftover omelette in an airtight container in the refrigerator for up to 2 days. To reheat, use a skillet or microwave until warmed through to avoid altering texture.
Common Questions About Vegetable omlette Nutrition
Is a vegetable omelette high in protein?
Yes, a vegetable omelette is relatively high in protein because of the eggs, which provide about 6-7 grams of protein per large egg. The exact protein content depends on how many eggs you use and the types of vegetables added, but a standard 2-egg vegetable omelette can provide around 12-14 grams of protein.
Can I eat a vegetable omelette on a keto diet?
Yes, a vegetable omelette can fit well into a keto diet, as eggs are low in carbs and high in fat and protein. Be mindful to use low-carb vegetables like spinach, mushrooms, or bell peppers and avoid starchy options like potatoes or corn to keep the carb count minimal.
What are the health benefits of eating a vegetable omelette?
Vegetable omelettes are nutrient-dense and provide a healthy balance of protein, healthy fats, and fiber. Eggs contribute nutrients such as choline and vitamin D, while the vegetables add vitamins, minerals, and antioxidants. This combination supports muscle health, brain function, and overall immunity.
What is the recommended portion size of a vegetable omelette?
A standard portion size for a vegetable omelette typically includes 2-3 eggs and about 1 cup of mixed vegetables. This serving provides a balanced meal with approximately 250-300 calories, depending on the ingredients and cooking method.
How does a vegetable omelette compare to a plain egg omelette?
A vegetable omelette is generally healthier than a plain egg omelette because it includes nutrient-dense vegetables that add fiber, vitamins, and antioxidants. While both are high in protein, the added vegetables make the meal more filling and provide extra nutrients without significantly increasing calories.
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.
