⏱ 25 min totalVeggie and Cheese Omelet
Per 1 serving · 408 g · 7 ingredients
of a 2,000 cal day
- Protein35g29% of calories
- Carbs11g9% of calories
- Fat33g62% of calories
At a glance
One serving of Veggie and Cheese Omelet (408 g) has 479 calories, with 35 g of protein, 11 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (70% DV), Vitamin A (50% DV) and Vitamin C (121% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 45% and 213% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Vitamin A50%
- Vitamin C121%
- Vitamin D23%
- Vitamin E34%
- Vitamin K74%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Thiamine17%
- Potassium17%
- Magnesium14%
- Manganese12%
Watch
20%+ of the daily value
- Sodium44%
- Saturated fat45%
- Cholesterol213%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
1 cup, pieces or slices White mushrooms
⅓ cup, chopped Red bell pepper
⅓ cup, chopped Green bell pepper
½ cup Spinach
3 extra large Egg
2 slice (3/4 oz) American cheese
Directions
- 1
Heat oil in a sauté pan over medium heat.
- 2
Slice mushrooms. Chop the bell pepper into fine cubes. Sauté with the spinach leaves until tender.
- 3
Whisk eggs together and pour into the pan over the vegetables. Cook over medium until mostly set. Top with the cheese and cover the pan with a lid to allow the eggs to finish cooking and the cheese to melt.
- 4
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (408 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 450 μg | 50% |
| Vitamin C | 109 mg | 121% |
| Vitamin D | 4 μg | 23% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 88 μg | 74% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 1 mg | 100% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 152 μg | 38% |
| Vitamin B12 | 2 μg | 78% |
| Pantothenic acid | 4 mg | 77% |
| Choline | 529 mg | 96% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 407 mg | 41% |
| Iron | 4 mg | 54% |
| Potassium | 806 mg | 17% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 770 mg | 110% |
| Zinc | 4 mg | 38% |
| Copper | 0.4 mg | 41% |
| Manganese | 0.3 mg | 12% |
| Selenium | 65 μg | 119% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 20 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,761 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 292 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 479 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Veggie and Cheese Omelet?
One serving of Veggie and Cheese Omelet (1 serving) has 479 calories, which works out to 118 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Veggie and Cheese Omelet high in protein?
It provides a solid 35 g of protein per serving (70% of the 50 g daily value), but protein supplies only 29% 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 Veggie and Cheese Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 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 Veggie and Cheese Omelet?
1009 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Veggie and Cheese Omelet?
5.6 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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