Omelet with Meat and Cheese

Egg omelet or scrambled egg, with cheese and meat, made with margarine

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 small egg (74g)

Amount per serving

Calories

177

% Daily Value *

Total Fat 13.5g

17%

Saturated Fat 4.7g

24%

Trans Fat

Cholesterol 169mg

56%

Sodium 490mg

21%

Total Carbohydrate 1.7g

1%

Dietary Fiber 0g

0%

Total Sugars

Protein 11.6g

Vitamin D

Calcium 86mg

7%

Iron 1mg

5%

Potassium 161mg

3%

*

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.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

11%

0.13 mg

Riboflavin

20%

0.27 mg

Niacin

9%

1.46 mg

Pantothenic Acid

Vitamin B6

8%

0.14 mg

Folate

16.3 mcg

Folic Acid

0 mcg

Food Folate

16.3 mcg

Fortified Folate

16.3 mcg

Choline

21%

117 mg

Betaine

Vitamin B12

27%

0.64 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

13%

115 mcg

Retinol

114 mcg

Beta Carotene

22.9 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

3.7 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

193 mcg

Vitamin E

6%

0.83 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

1.26 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

2%

2.81 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

7%

85.8 mg

Iron

5%

0.93 mg

Magnesium

3%

12.6 mg

Phosphorus

13%

164 mg

Potassium

3%

161 mg

Sodium

21%

490 mg

Zinc

12%

1.35 mg

Copper

5%

0.05 mg

Manganese

Selenium

36%

19.9 mcg

Fluoride

Iodine

Fat

17%

13.5 g

Saturated Fat

24%

4.72 g

Butyric Acid

0.05 g

Caproic Acid

0.04 g

Caprylic Acid

0.03 g

Capric Acid

0.07 g

Lauric Acid

0.07 g

Tridecylic Acid

Myristic Acid

0.3 g

Pentadecylic Acid

Palmitic Acid

2.8 g

Margaric Acid

Stearic Acid

1.26 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

5.4 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

0.06 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

2.38 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)

0.01 g

Docosahexanoic Acid (DHA)

0.02 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

56%

169 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

23%

11.6 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

1%

1.72 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

177 kcal

Water

45.2 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small egg (74g)
  • 1 jumbo egg (122g)
  • 1 cup (187g)
  • 1 egg, NS as to size (97g)
  • 1 extra large egg (108g)
  • 1 large egg (97g)
  • 1 medium egg (86g)

Nutrient Sources

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

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • High Fat
  • Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

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

Protein Quality Score: %

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Omelet with Meat and Cheese contains 15.7g of protein, which is about the same as 2.6 eggs, 0.6 chicken breasts, or 1.1 cups (305g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 1.7g 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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