⏱ 7 min totalMug Omelet
Per 1 serving · 247 g · 3 ingredients
of a 2,000 cal day
- Protein29g27% of calories
- Carbs5.9g5% of calories
- Fat33g68% of calories
- ✓ Keto-friendly
At a glance
One serving of Mug Omelet (247 g) has 436 calories, with 29 g of protein, 5.9 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (58% DV), Vitamin A (39% DV) and Vitamin D (24% DV). Keep an eye on saturated fat and cholesterol, which provide 59% and 218% of the daily value.
High in
20%+ of the daily value
- Protein58%
- Vitamin A39%
- Vitamin D24%
- Vitamin E20%
- Riboflavin (B2)74%
- Vitamin B634%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin K10%
- Potassium11%
- Magnesium10%
Watch
20%+ of the daily value
- Saturated fat59%
- Cholesterol218%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Scramble the eggs in a large, wide mug and add seasonings to taste, if desired.
- 2
Slice the cheese into bite-sized pieces and mix into the eggs.
- 3
Microwave for about 2 minutes, checking the consistency halfway through and stirring.
- 4
Top with avocado and enjoy!
Vitamins & minerals
Amounts for 1 serving (247 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 347 μg | 39% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 4 μg | 24% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 1 mg | 74% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 127 μg | 32% |
| Vitamin B12 | 2 μg | 73% |
| Pantothenic acid | 3 mg | 68% |
| Choline | 505 mg | 92% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 291 mg | 29% |
| Iron | 3 mg | 41% |
| Potassium | 497 mg | 11% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 493 mg | 70% |
| Zinc | 3 mg | 31% |
| Copper | 0.2 mg | 27% |
| Manganese | 0.1 mg | 5% |
| Selenium | 60 μg | 109% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 55 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 0 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 341 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 436 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Mug Omelet?
One serving of Mug Omelet (1 serving) has 436 calories, which works out to 177 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Mug Omelet high in protein?
It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 27% 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 Mug Omelet keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Mug Omelet?
425 mg per serving.
How much sugar is in Mug Omelet?
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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