⏱ 10 min total

Asparagus Omelet

Name: Asparagus Omelet
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 serving
Ingredients: 3 spear, medium Asparagus; 1 tbsp chopped Shallots; 2 large Egg; 2 tbsp 2% milk; 1 dash Black pepper; ½ tsp Olive oil

Per 1 serving · 191 g · 6 ingredients

Calories

195

10%
of a 2,000 cal day

Protein
15g
31% of calories
Carbs
5.8g
12% of calories
Fat
12g
57% of calories

Portion

✓ Protein-dense

At a glance

One serving of Asparagus Omelet (191 g) has 195 calories, with 15 g of protein, 5.8 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (30% DV), Vitamin A (22% DV) and riboflavin (b2) (46% DV). Keep an eye on cholesterol, which provides 125% of the daily value.

Per 100 g

102cal

low energy density

Protein per 100 cal

7.6g

Net carbs

carbs minus fiber

Fiber

1.4g

3.6 g sugar

High in

20%+ of the daily value

Protein30%
Vitamin A22%
Riboflavin (B2)46%
Vitamin B621%
Vitamin B1244%
Pantothenic acid36%

Good source of

10–19% of the daily value

Vitamin D16%
Vitamin E13%
Vitamin K18%
Thiamine11%
Folate (B9)19%
Calcium11%

Watch

20%+ of the daily value

Cholesterol125%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 5 min

1
Trim and finely chop the asparagus and shallots.
2
In a bowl, whisk the eggs with the milk and pepper until well combined and slightly frothy.
3
Warm the olive oil in a nonstick skillet over medium heat. Add the asparagus and shallots and cook, stirring, until the asparagus is crisp‑tender, about 3 minutes.
4
Pour the egg mixture into the skillet, tilting to distribute evenly. Cook until the edges set, lifting them with a spatula so uncooked egg flows underneath, 1–2 minutes. Fold or flip and cook until just set and lightly browned. Serve hot.

Vitamins & minerals

Amounts for 1 serving (191 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	195 μg	22%
Vitamin C	4 mg	4%
Vitamin D	2 μg	16%
Vitamin E	2 mg	13%
Vitamin K	22 μg	18%
Thiamine	0.1 mg	11%
Riboflavin (B2)	1 mg	46%
Niacin	1 mg	4%
Vitamin B6	0.3 mg	21%
Folate (B9)	77 μg	19%
Vitamin B12	1 μg	44%
Pantothenic acid	2 mg	36%
Choline	308 mg	56%

Minerals

Nutrient	Amount	% Daily Value
Calcium	108 mg	11%
Iron	3 mg	37%
Potassium	312 mg	7%
Magnesium	24 mg	6%
Phosphorus	257 mg	37%
Zinc	2 mg	16%
Copper	0.2 mg	19%
Manganese	0.2 mg	7%
Selenium	33 μg	59%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	4 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	217 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	2 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	177 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 195 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

37min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
27min
Swimming laps

Common questions

How many calories are in Asparagus Omelet?

One serving of Asparagus Omelet (1 serving) has 195 calories, which works out to 102 calories per 100 g. That is about 9.8% of a 2,000-calorie day.

Is Asparagus Omelet high in protein?

Yes. It has 15 g of protein per serving, and 31% of its calories come from protein (7.6 g of protein per 100 calories).

Is Asparagus Omelet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asparagus Omelet?

159 mg per serving.

How much sugar is in Asparagus Omelet?

3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (191 g)

Calories195

% Daily Value*

Total fat 12g	16%
Saturated fat 3.8g	19%
Trans fat 0.1g
Cholesterol 374mg	125%
Sodium 159mg	7%
Total carbohydrate 5.8g	2%
Dietary fiber 1.4g	5%
Total sugars 3.6g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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