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 |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 394.3 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 Veggie omelet
A veggie omelet is a protein-rich dish combining eggs and various vegetables, common in many cuisines, particularly American and European breakfasts. Its origins can be traced back to France, where the omelet became popular as a simple yet elegant meal. Nutritionally, veggie omelets are an excellent source of protein from eggs and fiber, vitamins, and minerals from the added vegetables, such as spinach, bell peppers, and tomatoes. It provides essential amino acids, healthy fats, and nutrients like Vitamin A, Vitamin C, and potassium, depending on the choice of vegetables used. Its versatility makes it a nutritious choice that can be tailored to various dietary goals.
Health Benefits
- Rich in high-quality protein, eggs provide all nine essential amino acids that support muscle repair and growth.
- Vegetables like spinach and tomatoes add Vitamin C, boosting immune function and supporting collagen production.
- Eggs are also a good source of choline, which supports brain development and cognitive health.
Dietary Considerations
Selection and Storage
Consume immediately after preparation for optimal freshness. If storing, refrigerate in an airtight container for up to 24 hours.
Common Questions About Veggie omelet Nutrition
Is a veggie omelet high in protein?
A veggie omelet can be high in protein depending on the number of eggs used. A typical veggie omelet with 2 large eggs provides approximately 12 grams of protein from the eggs alone, and additional protein may come from added vegetables like spinach or mushrooms. This makes it an excellent option for those looking to increase their protein intake.
Can I eat a veggie omelet on a keto diet?
Yes, a veggie omelet is compatible with a keto diet when made with low-carb vegetables such as spinach, bell peppers, and zucchini. Eggs are naturally keto-friendly, providing protein and fat with minimal carbohydrates, and non-starchy vegetables keep the carb content low overall.
What are the health benefits of eating a veggie omelet?
Veggie omelets provide high-quality protein from the eggs and are rich in vitamins and minerals like B12, vitamin A, and choline. The added vegetables contribute fiber, antioxidants, and essential nutrients, supporting digestion and overall health. However, moderation is key in terms of cholesterol intake, especially if you consume eggs frequently.
How large should a serving of veggie omelet be?
A typical serving of a veggie omelet consists of 2-3 eggs and approximately one cup of chopped vegetables. This provides around 200-250 calories depending on added ingredients like cheese or cooking oil. Adjust portions to fit your dietary needs and activity level.
How does a veggie omelet compare to other breakfast options like oatmeal or pancakes?
Veggie omelets are higher in protein and lower in carbohydrates compared to oatmeal or pancakes, making them more suitable for low-carb or high-protein diets. Unlike oatmeal, which is a good source of fiber and complex carbs, omelets provide fat and nutrients from eggs combined with fiber from vegetables, offering a balanced alternative for savory breakfast lovers.
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.
