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Source of protein, vitamin A, and vitamin C
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Green and red pepper omelet (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 4.7 g of carbs, 15.9 g of protein, 15.3 g of fat and 1.2 g of fiber. Its 34.5 µg of Selenium covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
4.7g
· 2% DV
Protein
15.9g
· 32% DV
Fat
15.3g
· 20% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 29% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 3.83 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 278 mg | 12% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 15.9 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (medium) | 130 g | 189 kcal |
| 1 piece (large) | 200 g | 290 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 2 piece (double) | 260 g | 377 kcal |
| 1 piece (jumbo) | 350 g | 508 kcal |
Calculated from 145 calories per 100 g.
To make a green and red pepper omelet, sauté diced peppers until tender, pour in beaten eggs, and cook gently until set. Cooking the peppers first softens them and releases excess moisture, so the eggs cook evenly rather than turning watery.
Yes, cook the peppers briefly before adding eggs to a green and red pepper omelet. This gives them time to soften and lets excess moisture evaporate, helping the omelet set properly instead of becoming wet or unevenly cooked.
Feta, cheddar, or mozzarella all work in a green and red pepper omelet. Add crumbled or grated cheese near the end of cooking so it warms and melts without sticking to the pan or overpowering the peppers.
For a fluffy green and red pepper omelet, beat the eggs until well combined, use moderate heat, and avoid overcooking. Sauté the peppers first and let their moisture evaporate; excess liquid can make the egg mixture dense and soggy.
Yes, you can bake a green and red pepper omelet. Soften the peppers in an oven-safe skillet, pour in the beaten eggs, then transfer the skillet to the oven and cook until the center is set.
A green and red pepper omelet pairs well with toast, a simple green salad, or sliced tomatoes. For a fuller brunch, serve it with potatoes or avocado; the mild sides let the sweet peppers remain the main flavor.
Yes, frozen peppers work in a green and red pepper omelet, but thaw and drain them or cook off their liquid before adding the eggs. Otherwise, the extra water can stop the omelet from setting cleanly.
You can cook a green and red pepper omelet ahead, although it tastes best fresh. Refrigerate leftovers in a covered container and reheat gently in a skillet or microwave; high heat can make the eggs rubbery and the peppers soft.
No, a green and red pepper omelet is usually cooked on the stovetop and folded around its filling, while a frittata is left open-faced and often finished in the oven. Both can include peppers, but their shapes and cooking methods differ.
Yes, onions make a flavorful addition to a green and red pepper omelet. Cook the sliced onion with the peppers until both are tender before adding the eggs, since raw onion may stay sharp and crunchy inside the finished omelet.
Vitamins
B12
1.42µg · 59% DV
Biotin
16.5µg · 55% DV
B2
0.57mg · 44% DV
Vitamin C
36.75mg · 41% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
243mg · 35% DV
Iodine
48µg · 32% DV
Zinc
1.58mg · 14% DV
Sodium
278mg · 12% DV
Potassium ⭐
252mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 218 calories in 1 serving (medium) (150 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.
Green and red pepper omelet is made by cooking beaten eggs with chopped green and red peppers in a pan. It is a simple home-style dish rather than one tied to a single regional tradition, and the peppers may be softened first or cooked along with the eggs. Their fresh, slightly sweet flavour works well with the mild, tender egg; serve it hot for breakfast or brunch, or as a quick light meal with bread or salad.
Eggs make it a protein-providing choice, while the peppers add colour and a little fibre. A 100 g portion has 10.6 g of protein. Pair it with whole-grain toast or greens for a more complete plate; for a lighter version, use a non-stick pan and just a little oil.
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
✓ 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
3.83g
MONOUNSATURATED
6.3g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.