⏱ 20 min totalBlack Bean Omelet
Per 1 serving · 283 g · 6 ingredients
of a 2,000 cal day
- Protein14g22% of calories
- Carbs21g33% of calories
- Fat13g45% of calories
At a glance
One serving of Black Bean Omelet (283 g) has 245 calories, with 14 g of protein, 21 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (27% DV), dietary fiber (27% DV) and Vitamin C (22% DV). Keep an eye on cholesterol, which provides 69% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber27%
- Vitamin C22%
- Riboflavin (B2)31%
- Folate (B9)25%
- Vitamin B1221%
Good source of
10–19% of the daily value
- Vitamin A16%
- Vitamin E19%
- Vitamin K16%
- Thiamine17%
- Vitamin B617%
- Potassium14%
Watch
20%+ of the daily value
- Cholesterol69%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
1 tbsp chopped Onion
1 extra large Egg
⅓ cup Black beans
1 medium whole Tomatoes
1 tbsp Cilantro
Directions
- 1
Chop the onion and tomato. Heat the olive oil in a pan over medium heat. Once hot, add the chopped onion and sauté until tender and translucent, then set aside.
- 2
Whisk the egg in a bowl. Pour the egg into the hot pan, cooking as an omelet by allowing it to evenly coat the bottom of the pan. Rotate the pan as necessary to distribute the eggs evenly.
- 3
Place the black beans, tomato, and sautéed onion in the center of the omelet. Carefully fold the eggs over to create the omelet. Serve immediately, garnished with cilantro.
Vitamins & minerals
Amounts for 1 serving (283 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 145 μg | 16% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 100 μg | 25% |
| Vitamin B12 | 1 μg | 21% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 194 mg | 35% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 77 mg | 8% |
| Iron | 3 mg | 38% |
| Potassium | 656 mg | 14% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 237 mg | 34% |
| Zinc | 1 mg | 13% |
| Copper | 0.3 mg | 31% |
| Manganese | 0.4 mg | 16% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 125 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 592 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,165 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 90 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 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 245 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Black Bean Omelet?
One serving of Black Bean Omelet (1 serving) has 245 calories, which works out to 86 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Black Bean Omelet high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 22% 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 Black Bean Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Black Bean Omelet?
206 mg per serving.
How much sugar is in Black Bean Omelet?
4.1 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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