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Pea protein omelet Calories
High-protein, low-carb omelet enriched with pea protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pea protein omelet (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 3.5 g of carbs, 20.2 g of protein, 9.7 g of fat and 1.3 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Pea protein omelet Nutrition Facts
Selected: 1 piece (medium) · 120 g
185
KCAL / 120G
Carbs
3.5g
· 1% DV
Protein
20.2g
· 40% DV
Fat
9.7g
· 12% 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 8% · Protein 44% · Fat 48%
Pea protein omelet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 20.2 g | 40% |
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 Medium Pea protein omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 185 kcal |
| 1 piece (mini) | 60 g | 92 kcal |
| 1 piece (small) | 80 g | 123 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (half) | 100 g | 154 kcal |
| 1 cup (chopped) | 140 g | 216 kcal |
| 1 piece (large) | 170 g | 262 kcal |
| 1 serving (double) | 200 g | 308 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Pea protein omelet
Does pea protein omelet taste like peas?
Pea protein omelet can have a mild earthy or beany note, but it usually does not taste like a bowl of peas. Seasonings such as black pepper, herbs, and a little cheese can balance that flavor without masking the omelet.
How do you keep pea protein omelet from turning rubbery?
Cook pea protein omelet gently and take it off the heat as soon as the eggs are set. Too much protein powder or high heat can make the texture dense and rubbery; whisking the powder thoroughly into the eggs also helps.
Can you make pea protein omelet without protein powder?
No, without pea protein powder it is simply an egg omelet rather than pea protein omelet. If you are out of powder, make a regular omelet and add fillings such as vegetables or cheese instead of trying to replace the powder with flour.
What vegetables go well in pea protein omelet?
Spinach, mushrooms, peppers, and spring onions pair well with pea protein omelet. Cook watery vegetables such as mushrooms first so they release moisture before you add the egg mixture; this helps the omelet set instead of becoming soggy.
Can you meal-prep pea protein omelet?
Yes, pea protein omelet can be cooked ahead and stored covered in the refrigerator. Reheat it until hot before eating, preferably in a pan or microwave; cooking it just until set helps it stay more tender after reheating.
Can pea protein omelet be frozen?
Yes, you can freeze pea protein omelet, although thawing may make its texture less tender. Let it cool, wrap individual portions airtight, and thaw them in the refrigerator before reheating; avoid freezing it with watery fillings.
Why does pea protein omelet have a grainy texture?
Pea protein omelet may feel grainy when the powder has not fully mixed into the eggs or when the mixture is overcooked. Whisk the powder in gradually until smooth, then cook over moderate-low heat rather than leaving it in a hot pan.
Is pea protein omelet a good post-workout meal?
Yes, pea protein omelet can work as a post-workout meal because it combines egg protein with pea protein. Add a carbohydrate-rich side, such as toast or fruit, if you also need to replenish energy after a demanding training session.
What can you serve with pea protein omelet?
Pea protein omelet goes well with a green salad, roasted vegetables, or toast. For a lighter plate, choose fresh vegetables; for a more filling meal, add potatoes or bread rather than relying on the omelet alone.
Does pea protein omelet keep you full?
Pea protein omelet may help keep you full because its protein-rich eggs and pea protein digest more slowly than a meal made mostly of refined carbohydrates. Pairing it with vegetables or whole grains can add bulk and make the meal more satisfying.
Pea protein omelet Vitamins & Minerals
Vitamins
Biotin
21.6µg · 72% DV
B12
0.86µg · 36% DV
B2
0.41mg · 32% DV
B5
1.03mg · 21% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
252mg · 36% DV
Iodine
26µg · 17% DV
Sodium
372mg · 16% DV
Potassium ⭐
216mg · 6% DV
Pea protein omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea protein omelet
To burn the 185 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.
What is Pea protein omelet?
A pea protein omelet is made by mixing pea protein into eggs before cooking them in a pan. It is a contemporary, protein-enriched take on the familiar omelet rather than a dish tied to one particular regional tradition. The added powder gives it a different nutritional profile while eggs provide its characteristic base.
It is usually soft and tender, with a mild, savoury egg flavour. Serve it for breakfast or brunch with tomatoes, greens or toast, or make it a quick light meal. Its high protein and low carbohydrate content may suit people looking for a filling option with fewer carbs. For a lighter version, cook it in a non-stick pan with only a little oil, and add herbs or vegetables for freshness.
How Nutritious Is Pea protein 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 Pea protein 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 Pea protein omelet Contain Allergens?
Contains these allergens:
Which Diets Is Pea protein omelet Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pea protein omelet Fat Profile
SATURATED
2.64g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.