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 | 317.5 mg | 6% | |
* 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 Omelet with onions and mushrooms
An omelet with onions and mushrooms is a popular dish in various cuisines, especially French and American. Originating as part of the traditional breakfast or brunch menu, this flavorful meal combines eggs, sautéed onions, and mushrooms. Eggs are an excellent source of high-quality protein and vital nutrients like vitamin B12 and choline. Onions contribute antioxidants like quercetin while mushrooms provide selenium, vitamin D, and B vitamins. Together, these ingredients make the dish nutrient-dense yet easy to prepare, offering both taste and essential nutrition for energy and overall health.
Health Benefits
- Eggs are rich in choline, which supports brain health and liver function.
- Mushrooms contain selenium and vitamin D, important for immune health and bone strength.
- Onions are high in quercetin, an antioxidant linked to reduced inflammation and improved heart health.
Dietary Considerations
Selection and Storage
Store fresh onions and mushrooms in a cool, dry place or refrigerated for longer freshness. Cooked omelets can be refrigerated in an airtight container for up to 3 days.
Common Questions About Omelet with onions and mushrooms Nutrition
Is an omelet with onions and mushrooms high in protein?
Yes, an omelet with onions and mushrooms is a good source of protein. A typical two-egg omelet contains about 12 grams of protein, which comes primarily from the eggs. Adding onions and mushrooms contributes fiber and additional micronutrients.
Can I eat an omelet with onions and mushrooms on a keto diet?
Yes, an omelet with onions and mushrooms is keto-friendly. Eggs and mushrooms are low in carbohydrates, and while onions contain slightly more carbs, using a small amount (e.g., 1/4 cup) ensures the dish remains suitable for keto, typically keeping total carbs under 5 grams per serving.
What are the health benefits of an omelet with onions and mushrooms?
This dish is rich in essential nutrients like protein, vitamin D, B vitamins, and antioxidants. Mushrooms provide selenium and potassium, while onions contain quercetin, a compound with anti-inflammatory properties. It also supports muscle repair and immune health, but those monitoring cholesterol should note the egg content.
What is the recommended portion size for an omelet with onions and mushrooms?
A standard serving is a two-egg omelet, which is around 150-200 calories depending on the amount of added vegetables and cooking oil or butter. For a lighter option, consider using cooking spray and increasing the mushroom and onion content for volume without significantly adding calories.
How does an omelet with onions and mushrooms compare to a plain omelet in terms of nutrition?
Adding onions and mushrooms enhances the nutritional profile of a plain omelet by increasing fiber, antioxidants, and vitamins like C and K. While a plain two-egg omelet provides around 140 calories and 12 grams of protein, adding vegetables typically increases the calorie count slightly but makes it more nutrient-dense.
