1 serving (200 grams) contains 300 calories, 20.0 grams of protein, 22.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.9 g | 33% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 294.1 mg | 98% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 5.9 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 2.4 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 47.1 mcg | 235% | |
| Calcium | 117.6 mg | 9% | |
| 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 Omelette with vegetables and sausage
Omelette with vegetables and sausage is a hearty dish often found in global cuisines, including American, French, and Spanish breakfast traditions. Typically made with eggs, chopped vegetables, sausage, and basic seasonings, it offers a balance of protein, healthy fats, and vitamins. Eggs provide high-quality protein and essential micronutrients such as choline, while vegetables like bell peppers, spinach, and onions add fiber, antioxidants, and vitamins A and C. Depending on the sausage type, this dish can also contribute iron and B vitamins, though it may contain higher sodium. With its versatility, the omelette can be adapted for different taste preferences or dietary needs, making it a popular energy-packed meal option.
Health Benefits
- Rich in protein from eggs, which supports muscle repair and growth (approximately 6g protein per egg).
- High in vitamin A from vegetables like spinach and bell peppers, promoting eye health and immune function.
- Contains choline from eggs, essential for brain development and cellular structure.
- Provides iron from sausage, supporting oxygen transport in the blood.
- Offers fiber from vegetables, aiding in digestive health and maintaining satiety.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming.
Common Questions About Omelette with vegetables and sausage Nutrition
Is an omelette with vegetables and sausage high in protein?
Yes, an omelette with vegetables and sausage is typically high in protein. Eggs contribute about 6 grams of protein per large egg, while sausage adds an additional 5-10 grams depending on the type. Combined, the dish often provides 20-30 grams of protein per serving, making it a great choice for muscle recovery and satiety.
Can I eat an omelette with vegetables and sausage on a keto diet?
Yes, an omelette with vegetables and sausage can be keto-friendly as it is low in carbohydrates. Ensure you choose low-carb vegetables like spinach, mushrooms, or peppers and avoid sugary additions like ketchup or sweetened sauces. The combination of eggs, meat, and keto-approved veggies fits well with the macronutrient ratios needed for a ketogenic diet.
What are the health benefits or concerns of eating an omelette with vegetables and sausage?
This dish provides essential nutrients like protein, healthy fats, vitamins A and C (from vegetables), and iron (from eggs and sausage). However, sausages can be high in sodium and saturated fats, which may be a concern for heart health if consumed frequently. Opt for lower-sodium or lean sausage options to make the dish healthier overall.
How large should a serving of omelette with vegetables and sausage be?
A typical serving size for an omelette with vegetables and sausage would be 2-3 eggs, 1/2 cup of vegetables, and roughly 60-80 grams (or 1-2 small links) of sausage. This portion provides a balanced meal of around 350-450 calories, suitable for most adults aiming for a moderate-calorie diet.
How does an omelette with vegetables and sausage compare to a vegetarian omelette?
An omelette with vegetables and sausage tends to have higher protein and fat content due to the added meat, making it more calorie-dense than a vegetarian omelette. Vegetarian omelettes rely on cheese, plant-based protein, or eggs alone for protein, making them lighter and lower in saturated fats depending on the preparation. Both types can be tailored to fit dietary preferences and nutritional goals.
