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Omelet with Meat, Cheese and Tomatoes

Egg omelet or scrambled egg, with cheese, meat, and tomatoes, fat not added in cooking

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Nutrition Facts

Serving Size

1 small egg (80g)

Amount per serving

Calories

129

% Daily Value *

Total Fat 8.9g

11%

Saturated Fat 3.5g

17%

Trans Fat

Cholesterol 154mg

51%

Sodium 356mg

15%

Total Carbohydrate 2.2g

1%

Dietary Fiber 0.2g

1%

Total Sugars

Protein 9.5g

Vitamin D

Calcium 83mg

6%

Iron 1mg

5%

Potassium 174mg

4%

*

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.

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
3%
2.88 mg
Thiamin
8%
0.09 mg
Riboflavin
18%
0.24 mg
Niacin
6%
0.99 mg
Pantothenic Acid
Vitamin B6
7%
0.13 mg
Folate
17.6 mcg
Folic Acid
0 mcg
Food Folate
17.6 mcg
Fortified Folate
17.6 mcg
Choline
19%
106 mg
Betaine
Vitamin B12
22%
0.52 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
11%
96 mcg
Retinol
87.2 mcg
Beta Carotene
94.4 mcg
Alpha Carotene
20 mcg
Beta Cryptoxanthin
3.2 mcg
Vitamin A IU
Lycophene
507 mcg
Lutein and Zeaxanthin
208 mcg
Vitamin E
4%
0.63 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
1.04 mcg
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
2%
2 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
6%
83.2 mg
Iron
5%
0.86 mg
Magnesium
3%
12 mg
Phosphorus
12%
144 mg
Potassium
4%
174 mg
Sodium
15%
356 mg
Zinc
10%
1.13 mg
Copper
6%
0.05 mg
Manganese
Selenium
30%
16.7 mcg
Fluoride
Iodine

Fat
11%
8.9 g
Saturated Fat
17%
3.49 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
0.26 g
Pentadecylic Acid
Palmitic Acid
2.06 g
Margaric Acid
Stearic Acid
0.85 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
3.32 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
0.04 g
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
1.33 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
51%
154 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
19%
9.48 g
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Cystine
Phenylalanine
Tyrosine
Valine
Arginine
Histidine
Alanine
Aspartic Acid
Glutamic Acid
Glycine
Proline
Serine
Hydroxyproline

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

Calories
129 kcal
Water
57.7 g
Ash
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 small egg (80g)
  • 1 medium egg (92g)
  • 1 large egg (105g)
  • 1 extra large egg (118g)
  • 1 jumbo egg (132g)
  • 1 egg, NS as to size (105g)
  • 1 cup (201g)

Nutrient Sources

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

100g of Omelet with Meat, Cheese and Tomatoes contains 11.9g of protein, which is about the same as 2 eggs, 0.4 chicken breasts, or 0.8 cups (230g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 2g 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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