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Protein and vitamin C source, low in carbs, ideal for breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Egg omelette with red pepper (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 3.1 g of carbs, 10.4 g of protein, 8.6 g of fat and 1 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
3.1g
· 1% DV
Protein
10.4g
· 21% DV
Fat
8.6g
· 11% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 32% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 10.4 g | 21% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thin) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 1 slice (thick) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 2 piece (double) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
To make an egg omelette with red pepper, sauté diced pepper in a little oil until tender, then pour in beaten eggs. Cook over medium-low heat until the eggs are set, folding the omelette if desired. Season with salt and pepper.
Yes, you can bake an egg omelette with red pepper in an oven-safe skillet or baking dish. Cook the pepper first, add the beaten eggs, and bake until the center is just set; avoid overbaking, which can make the eggs rubbery.
No, you usually do not need to peel the red pepper for an egg omelette with red pepper. The skin softens as it cooks and is fine to eat; peeling is only useful if you prefer a very silky texture or find pepper skin difficult to digest.
Chives, parsley, basil, and cilantro all work well in an egg omelette with red pepper. Add tender fresh herbs near the end of cooking so their flavor stays bright, or mix dried herbs into the beaten eggs before they go into the pan.
Yes, mushrooms pair well with red pepper in an egg omelette. Sauté the mushrooms until their released liquid has evaporated, then add the pepper and eggs; adding raw mushrooms directly to the eggs can leave the filling watery.
Use a well-heated nonstick pan and coat its surface lightly with oil or butter before adding the egg mixture. Let the eggs begin to set before moving them; scraping too early can tear the omelette and expose the pan.
Yes, you can cook an egg omelette with red pepper ahead of time and refrigerate it in a covered container. For the best texture, eat it the next day and reheat it gently; prolonged reheating can make the eggs dry.
You can freeze an egg omelette with red pepper, although thawed eggs may be less tender and the pepper may soften further. Cool it completely, wrap individual portions airtight, thaw in the refrigerator, and reheat until hot throughout.
Yes, an egg omelette with red pepper makes a practical breakfast because it combines eggs with vegetables and cooks quickly. Serve it with toast or fruit for a more complete meal, or add a side salad when you want a lighter plate.
An egg omelette with red pepper goes well with toast, roasted potatoes, a green salad, or sliced avocado. Choose a simple side if the omelette includes cheese or other rich fillings, so the meal does not become too heavy.
Vitamins
Biotin
21.6µg · 72% DV
B12
1.32µg · 55% DV
Vitamin C
45.6mg · 51% DV
B5
1.32mg · 26% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
168mg · 24% DV
Iodine
29µg · 19% DV
Zinc
1.2mg · 11% DV
Sodium
168mg · 7% DV
Potassium ⭐
204mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 calories in 1 piece (medium) (120 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.
Egg omelette with red pepper is made by cooking beaten eggs with chopped red bell pepper in a pan. It is an easy home-cooked dish enjoyed in many places, whether served hot straight from the skillet or made ahead for a simple meal.
The eggs turn soft and tender while the pepper adds a gentle sweetness and a little bite. It works well for breakfast with toast, or alongside a salad for lunch; herbs, tomatoes or a little cheese are also common additions. It provides protein and is low in carbohydrates, with red pepper contributing vitamin C. For a lighter plate, use a modest amount of cooking oil and add fresh greens.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.52g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 9.4:1
Above the ideal 4:1 (9.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.