⏱ 15 min total

Ham and Veggie Omelet

Name: Ham and Veggie Omelet
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 spray , about 1/3 second Cooking spray; ½ medium Zucchini; 1 medium Red bell pepper; 1 tsp Garlic; 1 extra large Egg; 6 tbsp Egg white; ¼ tsp Lemon pepper seasoning; ¼ cup, shredded Cheddar cheese; 3 slice Ham

Per 1 serving · 481 g · 9 ingredients

Calories

439

22%
of a 2,000 cal day

Protein
40g
37% of calories
Carbs
16g
15% of calories
Fat
23g
48% of calories

Portion

✓ Protein-dense

At a glance

One serving of Ham and Veggie Omelet (481 g) has 439 calories, with 40 g of protein, 16 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (81% DV), Vitamin A (40% DV) and Vitamin C (193% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 63%, 49% and 95% of the daily value.

Per 100 g

91cal

low energy density

Protein per 100 cal

9.2g

Net carbs

11g

carbs minus fiber

Fiber

4.6g

8.4 g sugar

High in

20%+ of the daily value

Protein81%
Vitamin A40%
Vitamin C193%
Thiamine52%
Riboflavin (B2)85%
Niacin26%

Good source of

10–19% of the daily value

Dietary fiber16%
Vitamin D12%
Vitamin E19%
Magnesium18%

Watch

20%+ of the daily value

Sodium63%
Saturated fat49%
Cholesterol95%

Ingredients

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

1 spray , about 1/3 second Cooking spray
½ medium Zucchini
1 medium Red bell pepper
1 tsp Garlic
1 extra large Egg
6 tbsp Egg white
🥄
¼ tsp Lemon pepper seasoning
¼ cup, shredded Cheddar cheese
3 slice Ham

Directions

Prep 5 minCook 10 min

1
Chop the zucchini and red bell pepper into bite-sized pieces and mince the garlic.
2
In a small bowl, mix the egg whites, egg, and lemon pepper seasoning.
3
Heat a skillet over medium heat and spray with cooking spray.
4
Add the chopped ham, garlic, and vegetables to the skillet. Cook until golden, then remove from the pan.
5
Pour the egg mixture into the pan and cook until it begins to set. Sprinkle with cheese.
6
Return the vegetables and ham to the pan. Fold the omelet over and cook until the eggs are fully set.
7
Serve the omelet hot and enjoy.

Vitamins & minerals

Amounts for 1 serving (481 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	361 μg	40%
Vitamin C	174 mg	193%
Vitamin D	2 μg	12%
Vitamin E	3 mg	19%
Vitamin K	11 μg	9%
Thiamine	1 mg	52%
Riboflavin (B2)	1 mg	85%
Niacin	4 mg	26%
Vitamin B6	1 mg	70%
Folate (B9)	122 μg	30%
Vitamin B12	1 μg	48%
Pantothenic acid	2 mg	43%
Choline	256 mg	46%

Minerals

Nutrient	Amount	% Daily Value
Calcium	278 mg	28%
Iron	3 mg	37%
Potassium	1,006 mg	21%
Magnesium	76 mg	18%
Phosphorus	459 mg	66%
Zinc	4 mg	32%
Copper	0.2 mg	21%
Manganese	1 mg	38%
Selenium	61 μg	112%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	24 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	2,074 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	10 μg	—
Fructose	4 g	—
Galactose	0.1 g	—
Glucose	4 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.1 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	162 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.5 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 439 calories

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

83min
Walking (3.5 mph)
53min
Cycling (moderate)
37min
Running (6 mph)
62min
Swimming laps

Common questions

How many calories are in Ham and Veggie Omelet?

One serving of Ham and Veggie Omelet (1 serving) has 439 calories, which works out to 91 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Ham and Veggie Omelet high in protein?

Yes. It has 40 g of protein per serving, and 37% of its calories come from protein (9.2 g of protein per 100 calories).

Is Ham and Veggie Omelet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Ham and Veggie Omelet?

1456 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Ham and Veggie Omelet?

8.4 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 (481 g)

Calories439

% Daily Value*

Total fat 23g	30%
Saturated fat 9.8g	49%
Trans fat 0.3g
Cholesterol 285mg	95%
Sodium 1,456mg	63%
Total carbohydrate 16g	6%
Dietary fiber 4.6g	16%
Total sugars 8.4g
Protein 40g

* 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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