1 serving (200 grams) contains 250 calories, 15.0 grams of protein, 18.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 235.3 mg | 78% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 5.9 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 2.4 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 47.1 mcg | 235% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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 omelette
A veggie omelette is a versatile dish originating from European cuisines, particularly popular in French and Mediterranean cooking. Prepared with beaten eggs and a variety of fresh vegetables such as bell peppers, onions, spinach, and tomatoes, it is a nutrient-dense, protein-rich meal that is often enjoyed for breakfast or brunch. A single large egg provides about 6 grams of protein, while vegetables contribute fiber, vitamins like C and K, and minerals such as potassium. Depending on preparation, a veggie omelette typically contains around 150–250 calories per serving, making it a wholesome and satisfying option for a balanced diet.
Health Benefits
- Rich in high-quality protein essential for muscle repair and growth, with 6 grams per large egg.
- Contains vitamin C from vegetables like bell peppers, supporting immune health and skin health.
- High in antioxidants like lutein and zeaxanthin from eggs and spinach, promoting eye health.
- Offers dietary fiber from vegetables, aiding digestive health and promoting satiety.
- Rich in potassium, which helps maintain healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store unused cooked omelette in an airtight container in the refrigerator and consume within 2 days. Reheat gently on a stovetop for best texture.
Common Questions About Veggie omelette Nutrition
Is a veggie omelette high in protein?
Yes, a veggie omelette can be high in protein, primarily due to the eggs. A two-egg veggie omelette contains around 12-14 grams of protein, depending on the vegetables added. It's an excellent choice to support muscle repair and growth.
Can I eat a veggie omelette on a keto diet?
Yes, a veggie omelette is keto-friendly as it is low in carbs and high in fats and proteins. To keep it keto-compatible, use non-starchy vegetables such as spinach, mushrooms, and peppers, and avoid adding potatoes or sweet corn.
What are the health benefits or concerns of eating a veggie omelette?
A veggie omelette is nutrient-dense, providing protein, vitamins (like B12, A, and D from eggs), and fiber from vegetables. However, if made with too much cheese or oil, it can be high in calories and saturated fats, so it's best to prepare it with minimal added fats.
What is a recommended serving size for a veggie omelette?
A standard serving size is a two-egg veggie omelette, which contains approximately 150-200 calories, depending on the vegetables and cooking method. This is generally sufficient for one adult as part of a balanced meal.
How does a veggie omelette compare to other breakfasts like oatmeal or yogurt bowls?
A veggie omelette is higher in protein and lower in carbs compared to oatmeal or fruit-heavy yogurt bowls, making it a better option for those seeking a low-carb or high-protein breakfast. However, oatmeal provides more fiber, while yogurt delivers beneficial probiotics.
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, 2020-2025U.S. Department of Health and Human ServicesRecommends consuming nutrient-dense meals like veggie omelets incorporating vegetables and protein-rich eggs as part of a healthy diet.
- Egg Consumption and Cardiometabolic HealthAmerican Journal of Clinical NutritionExplores the role of eggs in the diet and their association with health outcomes, relevant to the base of veggie 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.
