1 serving (150 grams) contains 200 calories, 15.0 grams of protein, 14.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 317.5 mg | 105% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 4.8 g | ||
| protein | 23.8 g | 47% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 476.2 mg | 10% | |
* 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 Omelette with tomatoes and ham
An omelette with tomatoes and ham is a globally popular dish originating from French cuisine, often enjoyed as a breakfast or brunch meal. The dish typically consists of beaten eggs, sautéed tomatoes, and diced ham, sometimes seasoned with herbs and cheese. It is rich in protein from the eggs and ham, packed with vitamin C and antioxidants from the tomatoes, and includes essential minerals like selenium and potassium. The combination of ingredients makes it a filling and nutrient-dense meal, balanced with healthy fats, moderate carbohydrates, and vital micronutrients such as vitamins A, B6, and K, supporting a wide range of body functions.
Health Benefits
- High protein content from eggs and ham supports muscle repair and growth (6 grams of protein per egg).
- Tomatoes provide vitamin C, which supports immune health and collagen production (approximately 20 mg per medium tomato).
- Contains selenium from eggs, which acts as an antioxidant and supports thyroid function (about 15 mcg per large egg).
- Ham contributes to dietary iron for oxygen transport in the blood (0.8 mg per 3-ounce serving).
- Eggs contain choline, essential for brain health and memory (about 150 mg per large egg).
Dietary Considerations
Selection and Storage
Store leftover omelette in an airtight container in the refrigerator and consume within 2 days. Reheat gently to retain texture and moisture.
Common Questions About Omelette with tomatoes and ham Nutrition
What is the nutritional content of an omelette with tomatoes and ham?
An omelette with tomatoes and ham typically contains around 160-200 calories per serving (2 eggs, 1 slice of ham, and 1/2 medium tomato), with 13-15 grams of protein, 12-14 grams of fat, and 2-3 grams of carbs. It also provides key vitamins like vitamin A, vitamin C, and B vitamins, as well as minerals such as potassium and iron.
Can I eat an omelette with tomatoes and ham on a keto or low-carb diet?
Yes, an omelette with tomatoes and ham is suitable for both keto and low-carb diets. It is low in carbohydrates, providing only about 2-3 grams of carbs from the tomatoes and ham combined. Ensure your ham is free of added sugars or sweeteners to stay compliant with keto guidelines.
What are the health benefits or concerns of eating an omelette with tomatoes and ham?
This dish is a good source of high-quality protein and essential nutrients such as choline (from eggs), vitamin C (from tomatoes), and iron (from ham). However, ham can be high in sodium and processed, so opt for low-sodium or nitrate-free ham to minimize potential health risks like elevated blood pressure.
What is the recommended portion size for an omelette with tomatoes and ham?
A standard portion for a balanced meal is a 2-egg omelette with about 1-2 slices of ham (20-30 grams) and 1/2 to 1 cup of chopped tomatoes. This provides a good nutrient balance and enough protein to keep you full without overloading on calories.
How does an omelette with tomatoes and ham compare to other breakfast options?
Compared to sugary pastries or cereal, an omelette with tomatoes and ham offers more protein, which keeps you full for longer. It is also lower in carbs and sugar, making it a better choice for weight management and energy stability. For a healthier preparation, use olive oil or a non-stick pan instead of butter and avoid adding too much processed ham.
