1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 317.5 mg | 105% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 4.8 g | 1% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 238.1 mg | 18% | |
| 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 Omelette with vegetables and cheese
Omelettes with vegetables and cheese are a versatile and globally loved dish, commonly associated with French cuisine yet prevalent across various cultures. This dish typically consists of beaten eggs cooked in a skillet and filled with vegetables such as spinach, peppers, and tomatoes, as well as cheese for added flavor and creaminess. Nutritionally, it provides a balanced mix of protein, healthy fats, vitamins, and minerals, making it a satisfying and nutrient-dense meal. A single serving can offer approximately 10-12 grams of protein primarily from eggs and cheese, along with vital micronutrients like vitamin A, vitamin D, calcium, and potassium from the cheese and vegetables. Caloric content varies based on ingredients but typically ranges between 200-350 calories per serving, making it suitable for breakfast, brunch, or even a light dinner.
Health Benefits
- Rich in protein (from eggs and cheese) which supports muscle repair and satiety.
- Contains vitamin A (from eggs and vegetables) which contributes to healthy vision and immune function.
- Supplies calcium (from cheese) which is essential for bone health and nerve function.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet or microwave to preserve texture and flavor.
Common Questions About Omelette with vegetables and cheese Nutrition
Is an omelette with vegetables and cheese high in protein?
Yes, an omelette with vegetables and cheese is high in protein. A typical 2-egg omelette with vegetables and one ounce of cheese provides around 15-20 grams of protein, depending on the type of cheese used. Eggs are a complete protein source, and the cheese further boosts the protein content.
Can I eat an omelette with vegetables and cheese on a keto diet?
Yes, an omelette with vegetables and cheese is suitable for a keto diet. It is naturally low in carbs, especially if you use low-carb vegetables like spinach, mushrooms, or bell peppers. Make sure to track the cheese portions as some types can add small amounts of carbs.
What are the health benefits of an omelette with vegetables and cheese?
This dish provides high-quality protein, healthy fats, and a range of vitamins and minerals from the vegetables. Nutrients like vitamin A, vitamin C, and calcium are commonly present depending on the ingredients. However, those watching their sodium intake should be cautious with cheese varieties that are high in salt.
What is the recommended portion size for an omelette with vegetables and cheese?
A standard serving size for one person is typically a 2-egg omelette with about 1/2 to 1 cup of chopped vegetables and 1 ounce (28 grams) of cheese. This portion provides a balanced meal of protein, fats, and fiber, generally totaling about 250-300 calories.
How does an omelette with vegetables and cheese compare to a plain egg omelette?
An omelette with vegetables and cheese is more nutrient-dense than a plain egg omelette. Vegetables add fiber, vitamins, and antioxidants, while cheese enhances the protein and calcium content. However, this also increases calories and fat, so portion control is vital.
