⏱ 13 min totalAvocado & Kale Omelet
Per 1 serving · 251 g · 11 ingredients
of a 2,000 cal day
- Protein17g18% of calories
- Carbs13g14% of calories
- Fat28g67% of calories
At a glance
One serving of Avocado & Kale Omelet (251 g) has 360 calories, with 17 g of protein, 13 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (35% DV), dietary fiber (22% DV) and Vitamin A (56% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 21%, 28% and 124% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber22%
- Vitamin A56%
- Vitamin C100%
- Vitamin E35%
- Vitamin K410%
Good source of
10–19% of the daily value
- Vitamin D14%
- Thiamine13%
- Niacin12%
- Calcium17%
- Potassium16%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium21%
- Saturated fat28%
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 large Egg- 1 tsp 2% milk
- 🥄1 dash Salt
2 tsp Olive oil
1 cup, chopped Kale
1 tbsp Lime juice
1 tbsp Cilantro
⅓ tbsp Sunflower seed kernels- 🥄⅛ tsp Crushed red pepper flakes
- 🥄1 dash Salt
¼ fruit Avocado
Directions
- 1
Beat the eggs with milk and a pinch of salt in a bowl. Heat 1 teaspoon of oil in a small nonstick skillet over medium heat.
- 2
Pour the egg mixture into the skillet and cook until the bottom is set and the center is slightly runny, about 1 to 2 minutes.
- 3
Flip the omelet and cook until fully set, approximately 30 seconds more. Transfer to a plate.
- 4
In a bowl, toss the kale with the remaining teaspoon of oil, lime juice, cilantro, sunflower seeds, crushed red pepper, and a dash of salt.
- 5
Top the omelet with the kale salad and sliced avocado.
Vitamins & minerals
Amounts for 1 serving (251 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 505 μg | 56% |
| Vitamin C | 90 mg | 100% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 5 mg | 35% |
| Vitamin K | 492 μg | 410% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 1 mg | 46% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 191 μg | 48% |
| Vitamin B12 | 1 μg | 38% |
| Pantothenic acid | 3 mg | 51% |
| Choline | 305 mg | 55% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 174 mg | 17% |
| Iron | 3 mg | 40% |
| Potassium | 765 mg | 16% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 327 mg | 47% |
| Zinc | 2 mg | 20% |
| Copper | 1 mg | 137% |
| Manganese | 1 mg | 26% |
| Selenium | 34 μg | 62% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 49 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4,046 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 | 5 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 163 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 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 360 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Avocado & Kale Omelet?
One serving of Avocado & Kale Omelet (1 serving) has 360 calories, which works out to 143 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Avocado & Kale Omelet high in protein?
It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Avocado & Kale Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Avocado & Kale Omelet?
484 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Avocado & Kale Omelet?
2.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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