⏱ 17 min totalSouthwest Omelet
Per 1 serving · 365 g · 9 ingredients
of a 2,000 cal day
- Protein40g24% of calories
- Carbs8.7g5% of calories
- Fat52g71% of calories
At a glance
One serving of Southwest Omelet (365 g) has 663 calories, with 40 g of protein, 8.7 g of carbohydrates and 52 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (80% DV), Vitamin A (60% DV) and Vitamin C (50% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 130%, 145% and 267% of the daily value.
High in
20%+ of the daily value
- Protein80%
- Vitamin A60%
- Vitamin C50%
- Vitamin D29%
- Vitamin E22%
- Vitamin K37%
Good source of
10–19% of the daily value
- Potassium11%
- Magnesium13%
- Manganese17%
Watch
20%+ of the daily value
- Sodium130%
- Saturated fat145%
- Cholesterol267%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Coconut oil
⅓ cup, chopped Green bell pepper
3 tbsp chopped Onion
¼ cup Spinach
4 large Egg- 🥄1 tsp Salt
2 oz Cheddar cheese
¼ tbsp Cayenne pepper
¼ tsp Black pepper
Directions
- 1
Dice onions and peppers.
- 2
Heat a sauté pan over medium-high heat. Add coconut oil and melt. Once hot add the peppers and onions and cook for 5-7 minutes, or until tender. Reduce heat to medium.
- 3
Put Spinach in pan and a pinch of salt and let simmer.
- 4
Beat eggs in bowl and then slowly pour over mixture into pan; add a dash of cayenne pepper and black pepper.
- 5
Sprinkle cheese over top and cook until cheese has melted and eggs are set. Enjoy!
Vitamins & minerals
Amounts for 1 serving (365 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 541 μg | 60% |
| Vitamin C | 45 mg | 50% |
| Vitamin D | 4 μg | 29% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 44 μg | 37% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 90% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 135 μg | 34% |
| Vitamin B12 | 2 μg | 96% |
| Pantothenic acid | 3 mg | 68% |
| Choline | 604 mg | 110% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 520 mg | 52% |
| Iron | 4 mg | 53% |
| Potassium | 526 mg | 11% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 691 mg | 99% |
| Zinc | 5 mg | 43% |
| Copper | 0.2 mg | 24% |
| Manganese | 0.4 mg | 17% |
| Selenium | 78 μg | 141% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 865 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 24 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.1 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 | 465 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 663 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 126minWalking (3.5 mph)
- 80minCycling (moderate)
- 55minRunning (6 mph)
- 93minSwimming laps
Common questions
How many calories are in Southwest Omelet?
One serving of Southwest Omelet (1 serving) has 663 calories, which works out to 181 calories per 100 g. That is about 33% of a 2,000-calorie day.
Is Southwest Omelet high in protein?
It provides a solid 40 g of protein per serving (80% of the 50 g daily value), but protein supplies only 24% 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 Southwest Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 5% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Southwest Omelet?
2984 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Southwest Omelet?
3.5 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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