Omelette
Good nutritional profile
Beaten eggs with a filling.
An omelette is beaten eggs cooked quickly in butter in a pan, then folded around a filling such as cheese, ham, mushrooms, spinach or peppers. It is high in protein and very low in carbohydrate, with fat mainly from the egg yolks, cheese and butter. Filling it with vegetables rather than extra cheese adds volume and fiber for few calories.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11g | 19.6% |
| Fat | 12g | 17.1% |
| Carbs | 1g | 0.3% |
| Simple Sugars | 0.35g | Estimate |
| Complex Carbs | 0.65g | Estimate |
| Water | 72g | 2.9% |
| Calories | 154 | 6.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.27 | g | 26.3% |
| Monounsaturated | 4.05 | g | 16.2% |
| Polyunsaturated | 1.25 | g | 9.6% |
| Omega-3 | 0.375 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 29 | mg | 3.2% |
| Omega-6 | 0.875 | g | Estimate |
| Trans | 0.13 | g | 6.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.41 | mg |
| Vitamin E | 0.8 | mg |
| Selenium | 27.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 152 | mcg | 16.9% |
| vitamin B1 | 0.105 | mg | 8.8% |
| vitamin B2 | 0.333 | mg | 25.6% |
| vitamin B3 | 0.477 | mg | 3.0% |
| vitamin B6 | 0.132 | mg | 7.8% |
| vitamin B9 | 24.7 | mcg | 6.2% |
| vitamin B12 | 0.698 | mcg | 29.1% |
| vitamin C | 0.411 | mg | 0.5% |
| vitamin D | 1.34 (54 IU) | mcg | 8.9% |
| vitamin E | 0.795 | mg | 5.3% |
| vitamin K | 0.808 | mcg | 0.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 140 | mg | 14.0% |
| iron | 1.32 | mg | 7.3% |
| magnesium | 15.7 | mg | 3.9% |
| phosphorus | 218 | mg | 31.1% |
| potassium | 158 | mg | 6.1% |
| sodium | 477 | mg | 20.7% |
| zinc | 1.56 | mg | 14.2% |
| copper | 0.068 | mg | 7.6% |
| manganese | 0.123 | mg | 5.3% |
| selenium | 27.2 | mcg | 49.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 279 | mg | 39.9% | 152% |
| Isoleucine | 544 | mg | 38.9% | 158% |
| Leucine | 889 | mg | 32.6% | 127% |
| Lysine | 724 | mg | 34.5% | 132% |
| Methionine | 464 | mg | 44.2% | 176% |
| Phenylalanine | 952 | mg | 54.4% | 203% |
| Threonine | 466 | mg | 44.4% | 163% |
| Tryptophan | 162 | mg | 57.9% | 214% |
| Valine | 673 | mg | 37.0% | 147% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Eggs 3
- Cheddar cheese, grated 30 g
- Ham or vegetables, diced 40 g
- Butter 10 g
- Milk 1 tbsp
- Salt and pepper to taste
Instructions
- 1
Beat the eggs with the milk, salt, and pepper until just blended.
- 2
Melt the butter in a non-stick pan over medium heat, swirling to coat.
- 3
Pour in the eggs and let them set slightly, then gently push the edges toward the center, tilting the pan so raw egg flows underneath.
- 4
When the surface is still a little soft, scatter the ham or vegetables and cheese over one half.
- 5
Fold the omelette over the filling and cook for a few more seconds.
- 6
Slide onto a plate and serve immediately.