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High in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Minced meat and red pepper omelette (180 g) has 308 calories. That works out to 171 calories per 100 g. It contains 4.7 g of carbs, 23.6 g of protein, 21.8 g of fat and 1.1 g of fiber. Its 2.1 µg of B12 covers 89% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
308
KCAL / 180G
Carbs
4.7g
· 2% DV
Protein
23.6g
· 47% DV
Fat
21.8g
· 28% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 31% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 21.8 g | 28% |
| Saturated fat | 6.39 g | 32% |
| Trans fat | 0.22 g | |
| Sodium | 266 mg | 12% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 23.6 g | 47% |
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) | 180 g | 308 kcal |
| 1 piece (small) | 90 g | 154 kcal |
| 100 g | 100 g | 171 kcal |
| 1 serving (small) | 140 g | 239 kcal |
| ½ piece (half) | 140 g | 239 kcal |
| 1 serving (large) | 250 g | 428 kcal |
| 1 piece (large) | 280 g | 479 kcal |
| 1 piece (jumbo) | 360 g | 616 kcal |
Calculated from 171 calories per 100 g.
Cook the minced meat thoroughly in a pan, add the chopped red pepper and soften it, then pour in beaten eggs. Cook until the eggs are set. Season to taste, and make sure the meat is fully cooked before adding the eggs.
Yes, cook the minced meat first. Adding raw mince with the eggs can leave the meat undercooked by the time the eggs set; browning it beforehand also gives the filling a more savory flavor.
Feta, cheddar, or a mild melting cheese can work in minced meat and red pepper omelette. Add crumbled or grated cheese after the meat and pepper are cooked, then let it melt as the eggs finish setting.
Cut the red pepper into small, even dice so it softens quickly and is easy to eat in each bite. Remove the stem and seeds first; cook the pepper before adding the eggs to avoid a watery omelette.
Yes. Cook it uncovered over low heat until the eggs are nearly set, then cover briefly to finish the top, or serve it open-faced. This works especially well when the filling makes the omelette difficult to fold.
Refrigerate leftover minced meat and red pepper omelette promptly in a covered container and eat it within a few days. Discard it if it has been left out for an extended time or develops an unusual smell or texture.
Reheat minced meat and red pepper omelette gently in a covered skillet over low heat, or use short bursts in a microwave. Heat it until steaming throughout; high heat can make the eggs tough and dry.
Serve minced meat and red pepper omelette with a green salad, sliced tomatoes, or sautéed greens for a simple meal. Toast or roasted potatoes also make a hearty accompaniment, while plain yogurt adds a cool contrast.
You can cook the minced meat and pepper ahead, refrigerate them separately in a covered container, and add freshly beaten eggs when you are ready to cook. This keeps the omelette fresher than cooking the whole dish in advance.
Yes, but freezing can make the cooked eggs watery or rubbery after thawing. If you do freeze it, wrap individual portions airtight, thaw them in the refrigerator, and reheat until hot throughout.
Vitamins
B12
2.12µg · 88% DV
Biotin
16.38µg · 55% DV
Vitamin C
44.1mg · 49% DV
B2
0.5mg · 38% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
306mg · 44% DV
Zinc
3.2mg · 29% DV
Iodine
36µg · 24% DV
Sodium
266mg · 12% DV
Potassium ⭐
355mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 308 calories in 1 serving (medium) (180 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.
Minced meat and red pepper omelette is a hearty, home-style dish made by cooking minced meat and chopped red bell pepper in a pan, then adding beaten eggs. The meat is usually browned first so it develops flavour, while the pepper softens before the eggs are folded or left to set around the filling.
It makes a filling breakfast or a quick lunch or supper, served hot on its own or with toast, salad, or sliced tomatoes. The combination is notably high in protein, with 13.1 g per 100 g. For a lighter version, choose lean mince and use just enough oil to cook it; fresh greens make an easy, crisp side.
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
6.39g
MONOUNSATURATED
9.45g
POLYUNSATURATED
2.48g
Omega 6:3 ratio 12.9:1
Above the ideal 4:1 (12.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.