1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 3.0 grams of carbohydrates.
Log this food in SnapCalorie
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 | 788.6 mg | 34% | |
| Total Carbohydrates | 4.7 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.6 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 236.6 mg | 5% | |
* 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 Western omelette
The Western omelette, also known as a Denver omelette, is a classic American dish commonly made with eggs, diced ham, green bell peppers, onions, and sometimes cheese. It has its origins in mid-19th century American cuisine, designed as a hearty breakfast meal. Nutritionally, it is protein-rich due to the eggs and ham, with a moderate amount of fats and a small serving of carbohydrates from vegetables. A typical Western omelette (about 3 eggs) contains approximately 12g of protein, 10g of fat, 2g of carbohydrates, and provides around 140-200 calories, depending on preparation and additional ingredients. It also delivers essential vitamins such as vitamin B12, vitamin D, and choline, as well as minerals like iron and phosphorus.
Health Benefits
- High in protein: Eggs provide 6g of high-quality protein per large egg, supporting muscle repair and growth.
- Rich in vitamin B12: Found in eggs and ham, essential for red blood cell production and neurological health.
- Contains choline: Eggs are a top source of choline, vital for brain function and cell membrane maintenance.
- Good source of antioxidants: Egg yolks contain lutein and zeaxanthin, beneficial for eye health.
- Provides minerals: Supplies iron and phosphorus, important for energy production and bone strength.
Dietary Considerations
Selection and Storage
Store raw eggs in their carton in the refrigerator at 40°F (4°C). Once prepared, refrigerate the omelette within two hours and consume within 3-4 days. Reheat thoroughly before eating.
Common Questions About Western omelette Nutrition
Is a Western omelette high in protein?
Yes, a Western omelette is high in protein. A typical 3-egg Western omelette contains around 18-20 grams of protein, depending on the ingredients like ham, cheese, or added vegetables. This makes it a great option for supporting muscle repair and maintenance.
Can I eat a Western omelette on a keto diet?
Yes, a Western omelette is generally keto-friendly. It is low in carbs and typically contains around 2-4 grams of carbs depending on the amount of vegetables (like onions and bell peppers) used. Just watch out for added ingredients like ketchup that may contain hidden sugars.
Are there any health benefits to eating a Western omelette?
Eating a Western omelette can provide health benefits as it's rich in high-quality protein, healthy fats, and vitamins such as B12 and D from the eggs. The vegetables contribute fiber and antioxidants, while ham can add iron, though high-sodium content in ham may be a concern for some people.
What is the recommended serving size for a Western omelette?
A typical serving size for a Western omelette is one made with 2-3 large eggs and accompanying ingredients like diced ham, bell peppers, and onions. This provides about 250-350 calories, depending on the portion size and added extras (e.g., cheese). Adjust portion sizes based on your dietary needs.
How does a Western omelette compare to a plain omelette?
Compared to a plain omelette, a Western omelette contains additional ingredients such as ham, bell peppers, and onions, making it slightly higher in calories and carbs. A plain 3-egg omelette has approximately 220 calories and negligible carbs, while a Western omelette typically has 250-350 calories with 2-4 grams of carbs. The added vegetables also provide more fiber and 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.
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.
