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Basic 3-egg omelette - Recipe and Nutrition Facts
31

Basic 3-egg omelette Recipe

Basic 3-egg omelette has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B12, Vitamin D and Riboflavin.

The food contains 10.2g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 18.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It gives a good yield of Iron at 3.76 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Breakfast.

Based on the composite nutritive standing Basic 3-egg omelette has been given a composite ranking of 31, and in moderation.

Calorie Breakdown

 Calories from Protein31%
 Calories from Fat53%
 Calories from Carbs17%

Why this is good for you

  • Very high in Protein
  • High in Vitamin D
  • Very high in Riboflavin
  • High in Iron
  • High in Vitamin B12

Why this is bad for you

  • Very high in Cholesterol
  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A955 IU19.1%
Vitamin C1.4 mg2.4%
Vitamin D89.6 IU22.4%
Vitamin E1.4 mg4.8%
Thiamin0.09 mg5.9%
Riboflavin0.69 mg40.4%
Niacin0.16 mg0.8%
Vitamin B60.21 mg10.3%
Folate62.8 mcg15.7%
Vitamin B121.3 mcg22%
Pantothenic Acid1.7 mg16.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium153 mg15.3%
Iron3.8 mg20.9%
Magnesium25.6 mg6.4%
Phosphorus246 mg24.6%
Potassium240.3 mg6.9%
Sodium190.2 mg7.9%
Zinc1.5 mg10.3%
Copper0.09 mg4.6%
Manganese0.39 mg19.6%
Selenium40.9 mcg58.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate10.2 g3.4%
Dietary Fiber1.7 g6.8%
Sugars2.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein18.9 g37.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat14.4 g22.2%
Saturated Fat4.8 g24%
Monounsaturated Fat5.4 g
Polyunsaturated Fat1.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 244 Calories from Fat 0

% Daily Value *

Total Fat 14.4 g 22.2%

Saturated Fat 4.8 g 24%

Trans Fat

Cholesterol 565.1 mg 188.4%

Sodium 190.2 mg 7.9%

Total Carbohydrates 10.2 g 3.4%

Dietary Fiber 1.7 g6.8%

Sugars 2.4 g

Protein 18.9 g 37.8%

Vitamin A 19.1% Vitamin C 2.4%

Calcium 15.3% Iron 20.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1191766 Embed Table:

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