⏱ 50 min totalPuffy Corn Omelet
Per 1 serving · 144 g · 6 ingredients
of a 2,000 cal day
- Protein9g14% of calories
- Carbs15g22% of calories
- Fat19g64% of calories
At a glance
One serving of Puffy Corn Omelet (144 g) has 252 calories, with 9 g of protein, 15 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (64% of calories). It is high in Vitamin A (22% DV), riboflavin (b2) (21% DV) and Vitamin B12 (20% DV). Keep an eye on saturated fat and cholesterol, which provide 50% and 73% of the daily value.
High in
20%+ of the daily value
- Vitamin A22%
- Riboflavin (B2)21%
- Vitamin B1220%
- Pantothenic acid27%
- Choline30%
- Phosphorus25%
Good source of
10–19% of the daily value
- Thiamine11%
- Vitamin B612%
- Folate (B9)14%
- Iron16%
Watch
20%+ of the daily value
- Saturated fat50%
- Cholesterol73%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄⅛ tsp Salt
1 large Egg
¼ tbsp chopped Chives
1 ⅛ tbsp Butter
¾ ear, medium yiel Sweet corn
¹⁄₁₆ tsp Black pepper
Directions
- 1
Preheat the oven to 350°F and position the rack in the middle.
- 2
Add corn to a 4-quart pot of boiling salted water, then remove from heat and let stand, covered, for 10 minutes. Drain and, when cool enough to handle, cut kernels from cobs into a bowl, scraping cobs to extract 'milk.'
- 3
Melt butter in a 10-inch ovenproof nonstick skillet, then transfer 3 tablespoons to the bowl with corn. Toss corn to coat and stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.
- 4
Whisk egg yolks with remaining salt and pepper in a large bowl. Beat egg whites with a pinch of salt using an electric mixer until stiff peaks form. Fold one third of whites into yolks, then gently fold in remaining whites and corn mixture.
- 5
Spoon mixture into skillet and bake until pale golden and set, about 10 to 12 minutes. Loosen omelet with a spatula and slide onto a plate. Serve sprinkled with chives.
Vitamins & minerals
Amounts for 1 serving (144 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 198 μg | 22% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 57 μg | 14% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 168 mg | 30% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 35 mg | 3% |
| Iron | 1 mg | 16% |
| Potassium | 283 mg | 6% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 172 mg | 25% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.2 mg | 7% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 81 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 187 μg | — |
| Serine | 1 g | — |
| Starch | 4 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 252 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Puffy Corn Omelet?
One serving of Puffy Corn Omelet (1 serving) has 252 calories, which works out to 175 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Puffy Corn Omelet high in protein?
Not especially. It has 9 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Puffy Corn Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Puffy Corn Omelet?
375 mg per serving.
How much sugar is in Puffy Corn Omelet?
5 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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