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Omelet with Cheese and Greens

Egg omelet or scrambled egg, with cheese and dark-green vegetables, fat not added in cooking

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Nutrition Facts

Serving Size

1 small egg (60g)

Amount per serving

Calories

92

% Daily Value *

Total Fat 6.2g

Saturated Fat 2.6g

Trans Fat

Cholesterol 151mg

Sodium 221mg

Total Carbohydrate 1.7g

Dietary Fiber 0.3g

Total Sugars

Protein 7.1g

Vitamin D

Calcium 90mg

Iron 1mg

Potassium 115mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
8%
7.02 mg
Thiamin
2%
0.03 mg
Riboflavin
18%
0.23 mg
Niacin
1%
0.11 mg
Pantothenic Acid
Vitamin B6
5%
0.09 mg
Folate
24.6 mcg
Folic Acid
0 mcg
Food Folate
24.6 mcg
Fortified Folate
24.6 mcg
Choline
18%
101 mg
Betaine
Vitamin B12
17%
0.41 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
11%
103 mcg
Retinol
90 mcg
Beta Carotene
155 mcg
Alpha Carotene
1.8 mcg
Beta Cryptoxanthin
3.6 mcg
Vitamin A IU
Lycophene
0 mcg
Lutein and Zeaxanthin
565 mcg
Vitamin E
4%
0.57 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0.96 mcg
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
17%
20.5 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
7%
90 mg
Iron
5%
0.82 mg
Magnesium
3%
11.4 mg
Phosphorus
10%
125 mg
Potassium
2%
115 mg
Sodium
10%
221 mg
Zinc
8%
0.84 mg
Copper
4%
0.04 mg
Manganese
Selenium
26%
14.3 mcg
Fluoride
Iodine

Fat
8%
6.19 g
Saturated Fat
13%
2.63 g
Butyric Acid
0.05 g
Caproic Acid
0.04 g
Caprylic Acid
0.03 g
Capric Acid
0.06 g
Lauric Acid
0.07 g
Tridecylic Acid
Myristic Acid
0.24 g
Pentadecylic Acid
Palmitic Acid
1.51 g
Margaric Acid
Stearic Acid
0.57 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
2.1 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.02 g
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.85 g
9,12-octadecadienoic Acid
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0.02 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
50%
151 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
14%
7.08 g
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Cystine
Phenylalanine
Tyrosine
Valine
Arginine
Histidine
Alanine
Aspartic Acid
Glutamic Acid
Glycine
Proline
Serine
Hydroxyproline

Carbohydrates
1%
1.7 g
Fibre
1%
0.3 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
91.8 kcal
Water
43.9 g
Ash
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 small egg (60 g)
  • 1 medium egg (69 g)
  • 1 large egg (78 g)
  • 1 extra large egg (88 g)
  • 1 jumbo egg (99 g)
  • 1 egg, NS as to size (78 g)
  • 1 cup (201 g)

Nutrient Sources

  • Excellent source of Selenium
  • Good source of Riboflavin
  • Good source of Choline
  • Good source of Vitamin B12
  • Good source of Vitamin K

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • High Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

100g of Omelet with Cheese and Greens contains 11.8g of protein, which is about the same as 2 eggs, 0.4 chicken breasts, or 0.8 cups (229g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 1.4g per 1 small egg

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Zero Trans Fat.

High in Cholesterol.

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