⏱ 7 min totalVeggie Omelet
Per 1 serving · 375 g · 8 ingredients
of a 2,000 cal day
- Protein24g64% of calories
- Carbs11g30% of calories
- Fat0.9g5% of calories
- ✓ Protein-dense
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Veggie Omelet (375 g) has 149 calories, with 24 g of protein, 11 g of carbohydrates and 0.9 g of fat. Most of its energy comes from protein (64% of calories). It is high in protein (48% DV), Vitamin A (22% DV) and Vitamin C (67% DV). Keep an eye on sodium, which provides 22% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Vitamin A22%
- Vitamin C67%
- Vitamin K123%
- Riboflavin (B2)92%
- Niacin21%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Thiamine13%
- Iron19%
- Potassium18%
- Magnesium14%
- Phosphorus18%
Watch
20%+ of the daily value
- Sodium22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Spinach- 🥄1 dash Salt
1 dash Black pepper
¼ cup, chopped Onion
¼ cup, chopped Red bell pepper
1 cup, pieces or slices White mushrooms
¾ cup Egg white
1 tbsp Almond milk
Directions
- 1
Clean the spinach off and place it into a pan while still wet. Cook on medium heat and season with salt and pepper.
- 2
Once the spinach is wilted (2-3 minutes), add the onion, bell pepper, and mushroom, and cook until the onions are translucent, the pepper chunks are soft, and mushrooms are tender.
- 3
Whisk the egg whites with the almond milk.
- 4
Add the eggs to the pan and scramble until cooked. Top with salt and pepper. Enjoy!
Vitamins & minerals
Amounts for 1 serving (375 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 199 μg | 22% |
| Vitamin C | 60 mg | 67% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 147 μg | 123% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 1 mg | 92% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 102 μg | 26% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 2 mg | 19% |
| Potassium | 837 mg | 18% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 124 mg | 18% |
| Zinc | 1 mg | 6% |
| Copper | 0.3 mg | 33% |
| Manganese | 0.4 mg | 18% |
| Selenium | 44 μg | 79% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 2,293 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.5 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.2 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 149 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Veggie Omelet?
One serving of Veggie Omelet (1 serving) has 149 calories, which works out to 40 calories per 100 g. That is about 7.4% of a 2,000-calorie day.
Is Veggie Omelet high in protein?
Yes. It has 24 g of protein per serving, and 64% of its calories come from protein (16 g of protein per 100 calories).
Is Veggie Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 30% 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 Omelet?
497 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Veggie Omelet?
6.1 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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