⏱ 22 min totalPrawn and Beansprout Omelet
Per 1 serving · 272 g · 10 ingredients
of a 2,000 cal day
- Protein31g28% of calories
- Carbs6.5g6% of calories
- Fat33g67% of calories
At a glance
One serving of Prawn and Beansprout Omelet (272 g) has 447 calories, with 31 g of protein, 6.5 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (62% DV), Vitamin A (26% DV) and Vitamin C (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 49%, 28% and 172% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin A26%
- Vitamin C20%
- Vitamin E39%
- Riboflavin (B2)40%
- Vitamin B633%
Good source of
10–19% of the daily value
- Vitamin D14%
- Vitamin K11%
- Niacin17%
- Calcium13%
- Magnesium17%
- Manganese12%
Watch
20%+ of the daily value
- Sodium49%
- Saturated fat28%
- Cholesterol172%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Canola oil
4 oz Shrimp
2 large Egg
1 tsp Tamari soy sauce
1 tsp Sesame oil
1 dash Black pepper
⅛ cup Mung bean sprouts
¼ pepper Red chili pepper
1 tbsp Cashews
1 tbsp Cilantro
Directions
- 1
Warm half the oil in a large skillet over medium-high heat. Add the shrimp and cook until opaque and pink, about 3–5 minutes. Transfer to a plate.
- 2
In a bowl, whisk the eggs with the soy sauce, sesame oil, and black pepper to taste until evenly combined.
- 3
Heat the remaining oil in a small nonstick skillet over high heat. Pour in the egg mixture and gently stir with a silicone or wooden spatula until curds just begin to form. Reduce heat to medium and let the surface set.
- 4
Arrange the cooked shrimp and bean sprouts over one half of the omelet, fold to enclose, and warm through for about 30 seconds.
- 5
Slide onto a plate and garnish with the sliced red chili, chopped cashews, and cilantro. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (272 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 230 μg | 26% |
| Vitamin C | 18 mg | 20% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 6 mg | 39% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 83 μg | 21% |
| Vitamin B12 | 2 μg | 89% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 391 mg | 71% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 126 mg | 13% |
| Iron | 3 mg | 37% |
| Potassium | 398 mg | 8% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 546 mg | 78% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 60% |
| Manganese | 0.3 mg | 12% |
| Selenium | 66 μg | 120% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 100 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 221 μg | — |
| Serine | 2 g | — |
| Starch | 2 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 447 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Prawn and Beansprout Omelet?
One serving of Prawn and Beansprout Omelet (1 serving) has 447 calories, which works out to 164 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Prawn and Beansprout Omelet high in protein?
It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 28% 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 Prawn and Beansprout Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 6% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Prawn and Beansprout Omelet?
1122 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Prawn and Beansprout Omelet?
2.1 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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