⏱ 17 min total

Morning Omelet

Name: Morning Omelet
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Yield: 1 serving
Ingredients: ¼ medium Onion; ¼ medium Red bell pepper; 1 tbsp Olive oil; 1 cup Spinach; 3 large Egg; 1 tsp Salt; 1 tsp Black pepper; ⅓ slice (1 oz) Cheddar cheese

Per 1 serving · 268 g · 8 ingredients

Calories

404

20%
of a 2,000 cal day

Protein
23g
23% of calories
Carbs
8g
8% of calories
Fat
31g
70% of calories

Portion

At a glance

One serving of Morning Omelet (268 g) has 404 calories, with 23 g of protein, 8 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (70% of calories). It is high in protein (46% DV), Vitamin A (50% DV) and Vitamin C (54% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 114%, 42% and 189% of the daily value.

Per 100 g

151cal

medium energy density

Protein per 100 cal

5.6g

Net carbs

carbs minus fiber

Fiber

2.3g

3.2 g sugar

High in

20%+ of the daily value

Protein46%
Vitamin A50%
Vitamin C54%
Vitamin D20%
Vitamin E31%
Vitamin K132%

Good source of

10–19% of the daily value

Potassium11%
Magnesium13%
Copper18%

Watch

20%+ of the daily value

Sodium114%
Saturated fat42%
Cholesterol189%

Ingredients

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

Directions

Prep 5 minCook 12 min

1
Chop onion and pepper into small chunks
2
Add 1 tbsp oil to a medium sized pan and heat to medium.
3
Add onion, pepper, and spinach, and cook until spinach has wilted and onions are nearly translucent, about 5 minutes.
4
Crack eggs into small bowl and scramble with fork. Salt and pepper to taste.
5
Add egg to pan and cook until egg is no longer wet, about 5-7 minutes.
6
Turn off heat and add cheese, let stand until cheese is melted and enjoy

Vitamins & minerals

Amounts for 1 serving (268 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	453 μg	50%
Vitamin C	48 mg	54%
Vitamin D	3 μg	20%
Vitamin E	5 mg	31%
Vitamin K	159 μg	132%
Thiamine	0.1 mg	9%
Riboflavin (B2)	1 mg	64%
Niacin	1 mg	4%
Vitamin B6	0.4 mg	33%
Folate (B9)	150 μg	38%
Vitamin B12	1 μg	59%
Pantothenic acid	3 mg	51%
Choline	452 mg	82%

Minerals

Nutrient	Amount	% Daily Value
Calcium	196 mg	20%
Iron	4 mg	50%
Potassium	513 mg	11%
Magnesium	54 mg	13%
Phosphorus	375 mg	54%
Zinc	3 mg	23%
Copper	0.2 mg	18%
Manganese	1 mg	28%
Selenium	49 μg	90%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	6 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	2,186 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	6 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.4 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	16 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	264 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 404 calories

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

77min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Morning Omelet?

One serving of Morning Omelet (1 serving) has 404 calories, which works out to 151 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Morning Omelet high in protein?

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 23% 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 Morning Omelet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Morning Omelet?

2625 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Morning Omelet?

3.2 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 (268 g)

Calories404

% Daily Value*

Total fat 31g	40%
Saturated fat 8.4g	42%
Trans fat 0.2g
Cholesterol 568mg	189%
Sodium 2,625mg	114%
Total carbohydrate 8g	3%
Dietary fiber 2.3g	8%
Total sugars 3.2g
Protein 23g

* 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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