Jessika's vegetable omelette Recipe
Jessika's vegetable omelette has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Vitamin D, Riboflavin and Pantothenic Acid.
The food contains 16.4g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 15.5 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 is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a 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 Jessika's vegetable omelette has been given a composite ranking of 21, and sparingly.
Calorie Breakdown
| Calories from Protein | 19% | |
| Calories from Fat | 60% | |
| Calories from Carbs | 21% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- High in Vitamin A
- High in Vitamin D
- Very high in Vitamin C
- Very high in Riboflavin
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1115 IU | 22.3% | ||
| Vitamin C | 56.9 mg | 94.8% | ||
| Vitamin D | 94.8 IU | 23.7% | ||
| Vitamin E | 1.8 mg | 5.9% | ||
| Thiamin | 0.18 mg | 11.9% | ||
| Riboflavin | 0.72 mg | 42.1% | ||
| Niacin | 2.6 mg | 13% | ||
| Vitamin B6 | 0.44 mg | 22% | ||
| Folate | 76.4 mcg | 19.1% | ||
| Vitamin B12 | 0.92 mcg | 15.4% | ||
| Pantothenic Acid | 2.1 mg | 20.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 76 mg | 7.6% | ||
| Iron | 2.4 mg | 13.1% | ||
| Magnesium | 30.8 mg | 7.7% | ||
| Phosphorus | 246 mg | 24.6% | ||
| Potassium | 530.6 mg | 15.2% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 1.5 mg | 10.1% | ||
| Copper | 0.29 mg | 14.4% | ||
| Manganese | 0.3 mg | 14.8% | ||
| Selenium | 32.8 mcg | 46.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 16.4 g | 5.5% | ||
| Dietary Fiber | 3.2 g | 12.8% | ||
| Sugars | 4.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 15.5 g | 31% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 21.3 g | 32.8% | ||
| Saturated Fat | 10.3 g | 51.5% | ||
| Monounsaturated Fat | 6.4 g | |||
| Polyunsaturated Fat | 1.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 311 Calories from Fat 0
% Daily Value *
Total Fat 21.3 g 32.8%
Saturated Fat 10.3 g 51.5%
Trans Fat
Cholesterol 404.5 mg 134.8%
Sodium 1 mg 0%
Total Carbohydrates 16.4 g 5.5%
Dietary Fiber 3.2 g12.8%
Sugars 4.8 g
Protein 15.5 g 31%
Vitamin A 22.3% Vitamin C 94.8%
Calcium 7.6% Iron 13.1%
*Based on a 2000 Calorie diet
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