⏱ 15 min totalProtein Veggie Omelet
Per 1 serving · 294 g · 7 ingredients
of a 2,000 cal day
- Protein29g42% of calories
- Carbs6.4g9% of calories
- Fat15g49% of calories
- ✓ Protein-dense
At a glance
One serving of Protein Veggie Omelet (294 g) has 281 calories, with 29 g of protein, 6.4 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (58% DV), Vitamin C (43% DV) and riboflavin (b2) (63% DV). Keep an eye on sodium and cholesterol, which provide 29% and 56% of the daily value.
High in
20%+ of the daily value
- Protein58%
- Vitamin C43%
- Riboflavin (B2)63%
- Vitamin B623%
- Vitamin B1248%
- Pantothenic acid28%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin E15%
- Folate (B9)14%
- Calcium10%
- Iron15%
- Zinc11%
Watch
20%+ of the daily value
- Sodium29%
- Cholesterol56%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup, pieces or slices White mushrooms
¼ medium Red bell pepper
2 tsp Olive oil
2 egg white (separated from yolk) Egg white
1 medium Egg
½ cup Cottage cheese
1 spray , about 1/3 second Cooking spray
Directions
- 1
Slice mushrooms and dice bell pepper.
- 2
Heat olive oil in a skillet over medium heat and sauté mushrooms and bell pepper until softened. Set aside.
- 3
Meanwhile, in a bowl, whisk together egg whites and whole egg until light and frothy.
- 4
Spray the skillet with cooking spray.
- 5
Pour the egg mixture into the skillet and cook over medium heat.
- 6
Once the edges of the omelet begin to set, add cottage cheese, sautéed mushrooms, and peppers to the center.
- 7
Continue cooking until the eggs are set, then fold the omelet in half.
Vitamins & minerals
Amounts for 1 serving (294 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 130 μg | 14% |
| Vitamin C | 38 mg | 43% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 1 mg | 63% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 54 μg | 14% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 155 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 102 mg | 10% |
| Iron | 1 mg | 15% |
| Potassium | 407 mg | 9% |
| Magnesium | 25 mg | 6% |
| Phosphorus | 273 mg | 39% |
| Zinc | 1 mg | 11% |
| Copper | 0.1 mg | 16% |
| Manganese | 0 mg | 1% |
| Selenium | 41 μg | 75% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 487 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 36 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 83 μg | — |
| Serine | 2 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 | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 281 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 34minCycling (moderate)
- 23minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Protein Veggie Omelet?
One serving of Protein Veggie Omelet (1 serving) has 281 calories, which works out to 96 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Protein Veggie Omelet high in protein?
Yes. It has 29 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).
Is Protein Veggie Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Protein Veggie Omelet?
657 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Protein Veggie Omelet?
5.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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