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Arugula and Pepper Omelet Calories
Protein-rich with vitamins A and C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Arugula and Pepper Omelet (160 g) has 213 calories. That works out to 133 calories per 100 g. It contains 3.7 g of carbs, 16.2 g of protein, 14.7 g of fat and 1.3 g of fiber. Its 37.6 µg of Selenium covers 68% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Arugula and Pepper Omelet Nutrition Facts
Selected: 1 serving (medium) · 160 g
213
KCAL / 160G
Carbs
3.7g
· 1% DV
Protein
16.2g
· 32% DV
Fat
14.7g
· 19% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 31% · Fat 62%
Arugula and Pepper Omelet nutrition facts table · 1 serving (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 14.7 g | 19% |
| Saturated fat | 3.87 g | 19% |
| Trans fat | 0.03 g | |
| Sodium | 243 mg | 11% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 16.2 g | 32% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Arugula and Pepper Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 160 g | 213 kcal |
| 1 piece (mini) | 70 g | 93 kcal |
| 100 g | 100 g | 133 kcal |
| 1 piece (small) | 110 g | 146 kcal |
| 1 serving (large) | 220 g | 293 kcal |
| 2 piece (double) | 220 g | 293 kcal |
| 1 serving (extra large) | 300 g | 399 kcal |
| 3 piece (triple) | 330 g | 439 kcal |
Calculated from 133 calories per 100 g.
Frequently Asked Questions About Arugula and Pepper Omelet
How do you make an arugula and pepper omelet?
An arugula and pepper omelet is made by softening chopped bell pepper in a pan, adding beaten eggs, then folding in arugula near the end. Cook over moderate-low heat until the eggs are set but still tender, and season to taste.
Should you cook the arugula before adding it to an arugula and pepper omelet?
No, you do not need to cook the arugula separately for an arugula and pepper omelet. Stir it into the eggs just before they finish cooking; the residual heat will wilt the leaves while keeping their fresh, peppery flavor.
What kind of pepper works best in an arugula and pepper omelet?
Sweet bell peppers work best in an arugula and pepper omelet because they balance arugula’s peppery bite. Red pepper gives a sweeter result, while green pepper tastes more vegetal. Remove the seeds and cook the pepper until tender before adding eggs.
Can you add cheese to an arugula and pepper omelet?
Yes, cheese goes well in an arugula and pepper omelet. Feta adds a salty, tangy note, while cheddar gives a richer flavor; crumble or grate it over the eggs as they set. Taste before adding salt, especially with feta.
Why is my arugula and pepper omelet watery?
An arugula and pepper omelet can turn watery if the washed leaves are still wet or the peppers release liquid into the eggs. Dry the arugula thoroughly and let the pepper’s moisture cook off in the pan before pouring in the eggs.
Can you make an arugula and pepper omelet ahead of time?
Yes, you can make an arugula and pepper omelet ahead, although it tastes best freshly cooked. For a better texture, cook the peppers in advance and refrigerate them; add the eggs and arugula when you are ready to prepare the omelet.
Can you freeze an arugula and pepper omelet?
Yes, an arugula and pepper omelet can be frozen, but the thawed eggs and greens may be softer and release moisture. Cool it completely, wrap individual portions airtight, and thaw in the refrigerator before reheating until hot throughout.
How long does an arugula and pepper omelet keep in the fridge?
An arugula and pepper omelet keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is hot throughout; do not leave it at room temperature for long.
Is an arugula and pepper omelet good for weight loss?
An arugula and pepper omelet can fit into a weight-loss meal because eggs provide protein and the vegetables add flavor without needing a heavy sauce. Pair it with vegetables or a modest serving of whole-grain bread rather than calorie-dense toppings.
What should you serve with an arugula and pepper omelet?
Serve an arugula and pepper omelet with sliced tomatoes, avocado, or a simple green salad for a fresh contrast. Toast or roasted potatoes make it a more substantial meal. If you add cheese to the omelet, keep other salty sides light.
Arugula and Pepper Omelet Vitamins & Minerals
Vitamins
B12
1.57µg · 65% DV
Biotin
16.32µg · 54% DV
B2
0.62mg · 48% DV
Vitamin C
42.24mg · 47% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
262mg · 37% DV
Iodine
40µg · 27% DV
Zinc
1.52mg · 14% DV
Sodium
243mg · 11% DV
Potassium ⭐
291mg · 9% DV
Arugula and Pepper Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula and Pepper Omelet
To burn the 213 calories in 1 serving (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Arugula and Pepper Omelet?
Arugula and Pepper Omelet brings eggs together with sweet or mildly sharp peppers and peppery arugula, cooked in a pan until just set. It is an easy home-style preparation rather than a dish tied to one specific region; adding the arugula near the end keeps its fresh, slightly bitter edge.
It works well for breakfast or brunch, and makes a light lunch with toast or a simple salad. The soft eggs balance the crisp-tasting greens and tender pepper. It provides protein and is a source of vitamins A and C. For a lighter plate, cook it with a little oil and serve with extra fresh vegetables.
How Nutritious Is Arugula and Pepper Omelet?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Arugula and Pepper Omelet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Arugula and Pepper Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Arugula and Pepper Omelet Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Arugula and Pepper Omelet Fat Profile
SATURATED
3.87g
MONOUNSATURATED
6.8g
POLYUNSATURATED
2.08g
Omega 6:3 ratio 11.2:1
Above the ideal 4:1 (11.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.